March 30,2021

United Performance Fitness and Training Center - CrossFit

Weighted Pull-ups (7 min to find a 1RM pronated strict pull up )

Metcon (No Measure)

EMOM x 9:

Min 1: 5-8 Single Arm Thoracic Ring Rows/side

Min 2: 20 sec Supinated Chin Over Bar Hang (30 sec cap)

Min 3: 10-12 KB Bicep Curls - alternating arms

Metcon (AMRAP - Reps)

Burpees & Rope:

2 sets Max Reps:

60 sec AMRAP: Burpees - 6″ touch overhead bar

Rest 30 sec

60 sec AMRAP: Single Unders

Rest 30 sec

60 sec AMRAP: Bar Facing Burpees

Rest 30 sec

60 sec AMRAP: Speed Steps

Rest 30 sec

60 sec AMRAP: Burpee Box Jump Overs - 24/20″

Rest 30 sec

60 sec AMRAP: Double Unders

Rest 1:30