March 22,2021

United Performance Fitness and Training Center - CrossFit

Metcon (Weight)

Squat Variation:

A. KB/DB Goblet Cossack Squats: 5 reps/side x 3 sets - Every 90 seconds

+

B. Box Squat @ 21X1: 4 reps every 2 min x 4 sets

*4 tough sets across, sit to bench/plates/box that is 1″ below parallel. No dropping to box, keep shins vertical, and load posterior chain.

Metcon (Time)

Turkish Rowing:

For time:

10 Turkish Get Ups/side - 50/35# DB

Row 500m

6 Turkish Get Ups/side - 50/35# DB

Row 750m

2 Turkish Get Ups/side - 50/35# DB

Row 1k