August 11,2020

United Performance Fitness and Training Center – CrossFit

Metcon (4 Rounds for time)

EMOM x 9:

Min 1: 20 sec SL Ring Plank Hold/side

Min 2: Elbow/Knee Plank Lateral Leg Lifts: 20-30 reps/side

Min 3: 30 sec Ankles Banded Monster Walks w/ Hip Circle

Part 2 – Runder Pressure:

0-3 min:

For Time:

Run 200m

10 Burpees – Jump & Clap

*2 min Cap

3-8 min:

For Time:

Run 400m

15 Burpees

*4 min Cap

8-15 min:

For Time:

Run 800m

20 Burpees

*6 min Cap

15-24 min:

For Time:

Run 1200m

25 Burpees

*8 min Cap