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