February 8,2022

United Performance Fitness and Training Center – CrossFit

Metcon (Time)

EMOM x 8:

Min 1: 30 sec AMRAP Strict HSPU’s

Min 2: 30 sec AMRAP Wall Walks

Min 3: 20 sec/side Single Arm Plank Hold

Min 4: Rest

*Advanced:

A. For time:

25 Strict HSPU’s

100ft HS Walk

25 Kip HSPU’s

*9 min Cap

Metcon (AMRAP – Rounds and Reps)

Long & Steady, Broken AMRAP:

20 min AMRAP:

Row 12 Calories

8 Lateral Jumps Over Rower

8 DB Front Rack Reverse Lunges – 50/35#, alternating

8 Lateral Burpees Over Rower

*Working 3 min on/1 min off x 5 sets. Pick up where you left off.