May 5,2020

United Performance - CrossFit

Metcon (4 Rounds for reps)

3 sets for reps:

Min 1: AMRAP Strict Neutral Grip Pull-Ups

Min 2: AMSAP Bent Knee Hang

Min 3: Rest

Part 2 - 23 Minutes:

0-3 min:

AMRAP:

9 TTB

27 DU’s

3-10 min:

AMRAP Calories Row

Rest 3 min

13-20 min:

AMRAP:

9 TTB

27 DU’s

20-23 min:

AMRAP Calories Row

3 sets for reps:

Min 1: AMRAP Strict Neutral Grip Pull-Ups or Pulling/Rowing Variation

Min 2: AMSAP Bent Knee Hang

Min 3: Rest

Part 2 - 23 Minutes:

0-3 min:

AMRAP:

9 TTB or V-Ups

27 DU’s

3-10 min:

AMRAP Calories Row/AB/ Max Distance Run

Rest 3 min

13-20 min:

AMRAP:

9 TTB or V-Ups

27 DU’s

20-23 min:

AMRAP Calories Row/AB/ Max Distance Run

*Goal is to be outside using the neutral grip pull-ups bars, otherwise just use regular bar for the strict pull-ups

*If no pull-up bar, perform 60 sec AMRAP hollow body rocks.