May 12,2022

United Performance Fitness and Training Center - CrossFit

Metcon (Weight)

Pull-up + Dip Strength:

3 sets:

A1. Strict Weighted Pull-Up: 2.2.2; rest 30 sec b/t sets of 2 reps

A2. Ring Dip Support Hold: AMSAP hold

Rest 1 min b/t each exercise

Metcon (Time)

Running:

2 Rounds for time:

Run 800m

Rest 30 sec

Run 400m

Rest 1 min

Run 200m

Rest 90 sec

*24 min cap