September 10,2022

United Performance Fitness and Training Center - CrossFit

Metcon (Time)

9/11 Tribute WOD:

2001m Row

…into

3 Rounds:

25 Sync TTB

20 Cal Echo Bike - Shared

15 DB Burpee Deadlifts - Shared

…into

2001m Run

Extra Skill/Advanced Training:

A. “Shift - Lift - Tap” Shoulder taps on wall: 6-12 reps/side x 3 sets, rest as needed

https://youtu.be/fy6EzursBR0

+

B. 2 Rounds times:

25 GHD Sit-Ups

50ft HS Walk

Rest 1 min

50 Heavy DU’s

50ft HS Walk

Rest 3-5 min