December 29,2020

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

EMOM x 12:

Min 1: 3 Strict Press, tough but nothing to failure

Min 2: 30 sec AMRAP Ring Push-Ups

Min 3: 45 sec AMRAP Box Dips w/ Feet Elevated

Min 4: Rest

Shoulder Press (tough single )

Push-ups (Ring Push ups 30 seconds )

Metcon (4 Rounds for reps)

20 Min EMOM – for total reps of each movement:

Min 1-4:

Min 1: 30 sec AMRAP DU’s

Min 2: 30 sec AMRAP Kip HSPU’s

Min 3: 30 sec AMRAP DB S2O – 50/35#/hand

Min 4: 30 sec AMRAP AB Calories

Min 5-8:

35 sec AMRAP of each

Min 9-12:

40 sec AMRAP of each

Min 13-16:

45 sec AMRAP of each

Min 17-20:

50 sec AMRAP of each