6
Feb
February 7,2020
United Performance – CrossFit
Metcon (Weight)
EMOM x 9-12:
Min 1: Strict Rope Pull Ups: AMRAP/side
Min 2: Weighted Single Leg Pistol Eccentrics: 3 reps/side – very slow & controlled
Min 3: 12 Russian KB Swings
B. EMOM x 9-12:
Min 1: 5 Clean Grip Deadlifts
Min 2: 5 Ball Slams
Min 3: 5 Jump Switch Lunges/side
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
4 Bar Muscle Ups
12 Box Jumps – 24/20″
6 Squat Cleans – 155#/105#