December 14,2020

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

EMOM x 12:

Min 1: 2-3 Strict Weighted Pull-Ups

Min 2: 30 sec AMRAP Strict Pull-Ups – Bodyweight

Min 3: 30 sec AMRAP Ring Rows

Min 4: Rest

Weighted Pull-ups (2-3 X3 )

Strict Pull Ups (30 sec max reps )

Ring Rows (30 sec max reps )

Metcon (Time)

“Dannie”

For time:

50-40-30-20-10

Double Unders

25-20-15-10-5

Deadlifts – 155/105#