February 16,2021

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

Bar Muscle Ups:

3 Stations rotating on the 90 seconds x 3 sets of each:

Station 1 – “Belly-to-bar” press: 10-15 reps for quality, pulling down on bar, driving w/ legs

Station 2 – Hollow Body Rock to Sit Up Transition Drill: 10 reps for quality

Station 3 – Bar Muscle Ups: 2-5 reps/attempts or 5-8 Belly to Bar Kips (kipping as high as possible)

Metcon (Time)

Every 5 min x 4 sets:

Run 800m

*Score is slowest 800m

If it is too cold and rainy… Every 5 min X4 sets:

Row 1K