3
Dec
December 4,2020
United Performance Fitness and Training Center – CrossFit
Power Clean (EMOM for 12 min )
Min 1-4: 3 TnG PC
Min 5-8: 2 TnG PC
Min 9-12: 1 PC
*Must increase load every 4 minutes.
Metcon (AMRAP – Rounds and Reps)
Mix of Skill:
0-4 min:
Max Free HS Hold – Accumulated in a 4′ x 4′ box
Rest 1 min
5-8 min:
Max UB set of CTB Pull-Ups
AMRAP DL @ 225/175# in remaining time
Rest 2 min
10-18 min:
8 min AMRAP:
21 Thrusters – 95/65#
21 Kip HSPU’s
15 Thrusters – 95/65#
30ft HS Walk (15ft down & back)
9 Thrusters – 95/65#
6 Bar Muscle Ups
Metcon (Time)
Max Free Standing or Wall Facing Handstand hold score
Chest-To-Bar Pull-ups (Max Unbroken score )
Metcon (AMRAP – Reps)
AMRAP Deadlift score