April 13,2022

United Performance Fitness and Training Center – CrossFit

Metcon (Weight)

Clean Pull + Power Clean + Power Clean/Split Jerk: Build to max complex for the day

*Drop & reset b/t each pull, complex must be completed within 30 second window

Metcon (Time)

Motor:

2 Rounds for time:

50/40 Cal Echo Bike

50 KBS – 53/35#

50 Burpees

*20 min Cap

Part 3 – Cool-Down:

Side Plank Clam Shell Iso Hold: 20 sec on/10 sec off x 8 sets/side

Scaled:

2 Rounds for time:

40/30 Cal Echo Bike

50 KBS – 44/25#

35 Burpees

*20 min Cap