January 5,2022

United Performance Fitness and Training Center – CrossFit

Metcon (AMRAP – Reps)

TTB:

A. EMOM x 8:

30 sec AMRAP TTB

*score is total reps

*Advanced:

A. For time:

90 TTB

*8 min cap

+

B. EMOM x 8:

Min 1: 30 sec Max L-Sit Hold on Parallettes

Min 2: 30 sec KB/DB Farmer Carry – tough weight but unbroken for 30 sec

Metcon (Time)

Met-Con:

For time:

12,10,8,6,4,2

PC/J – 115/75#

Bar Facing Burpees

*8 min Cap

Cool-Down:

5 min Forward Fold/Hammy Stretch

Yes, it is an aggressive time cap, scale accordingly to complete or close as possible.