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