October 6,2020

United Performance Fitness and Training Center - CrossFit

Metcon (AMRAP - Reps)

3 sets of each station:

Station 1 - 30 sec AMRAP - Single Leg Lateral Hops Over DB or PVC (switch sides after 15 sec)

Station 2 - SL Landmine 1-1/4 RDL: 8-10 reps/side

Station 3 - SL Medball Hip Toss into Wall: 4-6 reps/side

*Each station about 60 sec w/ 30 sec rest/rotation

Metcon (Distance)

EMOM x 20:

Min 1-4: 30 sec AMRAP Row Calories

Min 5-8: 35 sec AMRAP Row Calories

Min 9-12: 40 sec AMRAP Row Calories

Min 13-16: 45 sec AMRAP Row Calories

Min 17-20: 50 sec AMRAP Row Calories