January 11,2021

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

EMOM x 16:

Min 0-3: 1 High Hang Hip Snatch + 2 OHS

Min 3-4: Rest/Change Weight

Min 5-8: 1 Snatch @ 70-80%

Min 9: Rest/Change Weight

Min 10-12: 1 Hang Snatch Below Knee + 2 OHS

Min 13: Rest/Change Weight

Min 14-16: 1 Snatch @ 75-85%

Snatch (Enter final weight for the EMOM here )

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

100ft Walking Lunges

15 Hand Release Push-Ups

12 TTB

(score every 25ft as 1 rep)