December 28,2020

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

EMOM x 12:

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

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

Min 3: 8-10 SA DB Rows/side w/ hand on bench

Min 4: Rest

Weighted Pull-ups (1-2 weighted pull up )

Strict Ring Ups (30 sec AMRAP )

Metcon (Time)

For time:

3-6-9-12-9-6-3

TTB

Back Squats – 135/95#

*Bar starts on the ground