June 2,2022

United Performance Fitness and Training Center – CrossFit

Weighted Pull-ups (5,3,1 new set every 2 min build each set )

Metcon (Time)

B. Chin Over Bar Hold: AMSAP Unbroken Attempt x 2 sets – Set 1 – Supinated Grip, Set 2 – Pronated Grip

Metcon (No Measure)

Strongman Stations:

3 sets at each station – in groups of 2-4 as needed to have similar loads

Station 1 – Yoke Walk – 100ft (down & back, move through middle of floor)

Station 2 – 100ft Torque Tank Push

Station 3 – 100ft Hand Over Hand Rope Sled Pull

Station 4 – 100ft Sandbag Carry (bear hug)

*performe each station as you go/i go, Rotation stations every 3-5 mintues as needed.

Part 3 – Cool-Down:

GHD Sit-Ups: Accumulate 50-75 reps, broken up as needed for quality.