August 4,2022

United Performance Fitness and Training Center – CrossFit

Metcon (Time)

For time: 30 Strict Pull-Ups

*8 min cap, compare to 6/30

Metcon (Calories)

Mixed Sprints:

Every 90 sec x 3 sets:

10 sec Arms Only Row – Max Technical Effort

Rest 20 sec

10 sec Leg Only Row – Max Technical Effort

Rest 20 sec

10 sec Row – Max Technical Effort

Rest 20 sec

+

Every 90 sec x 3 sets

Ski Erg 10 sec @ 80% effort

Ski Erg 10 sec @ 90% effort

Ski Erg 10 sec @ Max effort

Rest 60 sec

+

Every 90 sec x 3 sets:

10 Burpees – Jump & Clap

50ft Sandbag Carry – heavy/bearhug

10 Burpees – Jump & Clap