December 21,2020

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

EMOM x 12:

Min 1: 1-2 Strict Weighted Pull-Ups – heavier than last week

Min 2: 30 sec AMRAP Strict Pull-Ups – Bodyweight, more than last week

Min 3: 40 sec AMRAP Ring Rows

Min 4: Rest

Weighted Pull-ups (1-2)

Strict Pull Ups (30 sec AMRAP )

Ring Rows (40 second AMRAP )

Metcon (Time)

For time:

18-15-12-9-6-3

SA DB Thrusters – 50/35#

Box Jump Overs – 24/20″

*12 min time cap.

(Switch at anytime on SA DB Thrusters)