July 13,2022

United Performance Fitness and Training Center – CrossFit

Metcon (AMRAP – Reps)

Bench:

A. EMOM x 10:

Min 1: 30 sec AMRAP Bench Press – 155#/105#

Min 2: 30 sec AMRAP SA Landmine Bent Over Row – moderate weight/constant movement

Metcon (Time)

Squat Clean/Echo Bike:

3 Rounds for time:

30 Hang Squat Cleans – 95/65#

Echo Bike 800/600m

Part 3 – Cool-Down:

Shoulder Cooking Finisher

For time:

In a tall seated position

60 sec Lateral Hold

60 sec Front Hold

60 sec Overhead Hold

*Unloaded, just arms