July 27,2022

United Performance Fitness and Training Center – CrossFit

Metcon (Time)

For time:

12,10,8,6,4,2

Strict Pull-Ups

Bent Over BB Rows – 135/95#

*10 min cap

Metcon (Time)

Classic MWG:

3 Rounds for time:

Row 30/24 Calories

20 Knees to Elbow

10 Hang Squat Cleans – 135#95#

Part 3 – Cool-Down:

Shoulder Movement:

Tall Kneeling Shoulder CARs w/ .5-1# Plates: 3 reps/side x 4 sets

Foam Roller T-Spine Extensions: 10 reps

Cat/Cows: 10 reps