June 23,2022

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

Pull-Up Super Set:

3 sets:

A1. Strict Rope Pull-Ups: 2-3 reps/side – pulling as high as possible

A2. Strict Ring Rows: 8-12 reps, aim for unbroken – At tough/challenging body angle

Rest 2 min b/t sets; no rest b/t movements

Metcon (Time)

trongman Breather:

2 Rounds for time:

Run 400m w/ Odd Object/Sandbag

400m Famer Carry – 50/35# per hand

Row 500m

*18 min Cap

Part 3 – Cool-Down:

GHD Sorenson Hold: 30 sec on/ 30 sec off x 5 sets