February 25,2020

United Performance – CrossFit

Metcon (No Measure)

3 sets – 1 movement on the 60-90 sec:

A1. SL Deck Squat: 3-5 reps/side – SL eccentric only

A2. SL Box Jump: 5-7 reps/side – low box, step down

A3. Depth Drop + Pause Broad Jump: 3 reps

Metcon (AMRAP – Reps)

For Max Reps:

1 min AMRAP: Lateral Burpees Over DB

1 min Rest

2 min AMRAP: SA DB PS – 50/35#, alternate hands

1 min Rest

3 min AMRAP: Row Calories

1 min Rest

2 min AMRAP: Single DB Box Step Ups – 50/35#, 24/20″, held anyhow

1 min Rest

1 min AMRAP: Lateral Burpees Over DB

*Burpees = 3 points,

DB Movements = 2 points, Row cal = 1 point

*13 min total, 9 min work

DO NOT DROP THE DUMBBELLS!!