June 17,2021

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

Inverted Skill/Core AMRAP:

For 15 minutes:

Choice of – 1 attempt:

*Max Free HS Hold w/ No Hand Movement

*Max Free HS Hold in 4ft x 4ft Box

*Max Wall Facing HS Hold w/ One Leg off of Wall

Then…

15 GHD Sit-Ups

*Rotate back & forth between the two for quality/practice for 15 minutes

Metcon (Time)

Partner Erg-a-Thon:

For time in Teams of 2:

Row 2k / 1.6k

Ski 2k / 1.6k

Bike Erg 4k / 3.2k

Row 1k / 800m

Ski 1k / 800m

Bike Erg 2k / 1.6k

Row 500m / 400m

Ski 500m / 400m

Bike Erg 1k / 800m

*Switch at any time.