August 20,2020

United Performance Fitness and Training Center – CrossFit

Metcon (Calories)

3 sets:

10 Strokes – Arms Only

10 Strokes – Legs Only

10 Strokes – Arms + Hinge Only, no leg drive

10 Full Strokes w/ Feet On Top of Straps

Rest 1 min

Part 2 – For Calories:

10 sets:

Row 30 sec for Max Calories

Rest 30 sec

*Score is highest average calories held across all 10 sets