April 29,2021

United Performance Fitness and Training Center – CrossFit

Metcon (AMRAP – Reps)

EMOM x 10: 15 sec AMRAP Strict HSPU’s

*If unable to complete an reps within the 15 seconds, perform 1-2 slow eccentrics for remaining minutes

+

B. EMOM x 8:

Wall Walk into Wall Facing HS Hold until 30 sec Mark

Metcon (Distance)

Sweat United:

3 sets on Bike Erg:

3 min @ 3-5 Damper, 8/10 Effort

1 min easy/recovery spin @ 1 Damper

2 min @ 4-6 Damper, 9/10 Effort

1 min easy/recovery spin @ 1 Damper

1 min @ 6-8 Damper, 10/10 Effort

2 min easy/recovery spin @ 1 Damper

*30 min Clock, Scored in Meters