7
Jan
January 8,2022
United Performance Fitness and Training Center – CrossFit
Metcon (Time)
For Time:
Run 800m Together
…into
10 Rounds – You go/I Go Movements:
10 Wallball – Each
30 DU’s – Each
..into
50 Bearhug Sandbag Squats – Shared
…into
Run 800m Together
*Extra Training:
A. Squat Snatch:
3 singles @ 80% 1RM;
Then..
If smooth/successful, then – 3 singles @ 85% 1RM;
If slow/missing, then – EMOM x 6: 1 rep @ 65-75% working speed/consistency
+
EMOM x 12:
Min 1: 20 Sec AMRAP Pistols
Min 2: 30 Sec AMRAP GHDSUs
Min 3: 40 Sec AMRAP Rope Climbs
Min 4: Rest