28
Dec
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