September 14,2021

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

A. EMOM x 9:

Min 1: 2 Strict Weighted Pull-Ups - heavy as possible

Min 2: 30 sec AMRAP Supinated Grip Inverted Bar Rows

Min 3: 4-6 Dragon Flys - slow & controlled, tuck if needed

Metcon (2 Rounds for reps)

Bike & DB Time:

Every 2 min x 4 sets of each:

Set 1: 10 DB Renegade Rows, AMRAP Echo Bike Calories until 90 sec mark

Set 2: 8/6 Cal Echo Bike, AMRAP Double DB Hang PC - 50/35# per hand until 90 sec mark

*2 scores are total calories & total DB Hang PC’s completed. Feet off pedals during 30 sec rest.