March 22,2022

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

Pulling Strength:

3 sets:

A1. Inverted CTB Rows: AMRAP (-1) - set body angle to get at least 6-8 tough reps

Rest 1 min

A2. Bottom of Squat/Elbow on Knee Banded Hammer Curls: 10-12 reps

Rest 1-2 min

Metcon (AMRAP - Reps)

GI Row:

Every 5 min x 3 sets:

Row 500/400m

AMRAP Burpee Pull-Ups in remaining time

*4 min cap on each set.

Part 3 - Cool-Down:

10 Core Complexes for quality

3 V-Ups + 5 Tuck-Ups + 7 Hollow Rocks

*10 min cap

Scaled:

Every 5 min x 3 sets:

Row 500/400m

AMRAP Burpee Jumping Pull-Ups in remaining time