April 14,2022

United Performance Fitness and Training Center – CrossFit

Metcon (Distance)

Chop Wood/Carry Water V2.0:

3 sets of each movement; rotation on the 90-120 seconds:

Station 1 – 200ft Heavy KB Carry

Station 2 – 30 sec AMRAP Sandbag Over Yoke/Boxes

Station 3 – 50ft Sandbag Walking Lunges – Sandbag On Back

Part 2 – Bike Erg Partner Intervals:

90 sec Max Distance – Damper 10

Rest 30 sec

90 sec Max Distance – Damper 8

Rest 30 sec

90 sec Max Distance – Damper 6

Rest 30 sec

90 sec Max Distance – Damper 4

Rest 30 sec

90 sec Max Distance – Damper 2

*Switch whenever, score is max distance, no roller over during 30 sec rest.

Part 3 – Cool-Down:

2 min 90/90 Forward Fold/side

2 min Couch Stretch/side