United Performance – CrossFit
Metcon (2 Rounds for time)
Part 1 – Run & Hang:
20 min AMRAP:
AMSAP Dead Hang from Bar
*Score 1 is your lowest hang time.
*Score 2 is your slowest 800m run.
Part 2 – Static Stretches:
Accumulate 3 min of the following movements/broken anyhow:
*Workouts starts with a max hang on a bar, with any style grip. No grips allowed. Gloves are ok, but nothing that you can ‘hook” onto the bar. Track your time once you drop & perform an 800m run. Your 800m run time stops once you are back on the bar for your next hang. Track your slowest 800m run & your shortest hang time.
*If no bar, find something to hang from for as long as possible or if you have weighted plates/objects you can perform a pinch hold to still get some form of grip training in