November 3,2020

United Performance Fitness and Training Center - CrossFit

Metcon (3 Rounds for calories)

Row Skill:

3 sets:

5 strokes - Arms Only

5 strokes - Arms + Hip Hinge Only

5 Strokes - 1/2 Slide

5 Strokes - Full Slide

No rest b/t sets

+

Every 90 sec x 3 sets:

Max Calorie Row in 5 Pulls

Metcon (4 Rounds for reps)

4 Stations:

30 sec on;30 sec off x 4 sets of each:

Bench Press - 60% Est 1RM

DB Renegade Rows - 50/35# per hand

Strict HSPU

Strict Pull-Ups

*Do all 4 sets on each movement before moving to next.

Rest 1 min b/t stations/transition.