24
Feb
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!!