April 18,2022

United Performance Fitness and Training Center – CrossFit

Metcon (Weight)

BB Back Rack Reverse Lunge: Find a 5RM per side in 5 working sets; on the 2 minutes

+

B. Wall Sit: 40 sec on/20 sec off x 5 sets

Metcon (AMRAP – Reps)

Progressive EMOM:

EMOM x 16:

Min 1: 20 sec AMRAP – Row Calories

Min 2: 20 sec AMRAP – Burpees to Bar

Min 3: 20 sec AMRAP – Bike Erg Calories

Min 4: 20 sec AMRAP – Lateral Burpee Over Abmat

*Each set completed add 10 seconds. 20 sec; 30 sec; 40 sec; 50 sec