March 1,2022

United Performance Fitness and Training Center – CrossFit

Metcon (Weight)

Hinging Strength:

A. Band Resisted Clean Grip RDL’s: 8-10 reps every 2 min x 3 sets

Power Clean (EMOM x 10: 3 Power Cleans @ 60-70% 1RM PC)

Metcon (Time)

Chipper:

For time:

Row 50/40 Cal

40 Single DB Box Step Ups – 50/35#, 24/20″

30 TTB

Row 50/40 Cal

40 Single SA DB PC – 50/35#, switch sides every 10

30 Knees to Elbow

*18 min Cap

Part 3 – Cool-Down – Core Finisher:

9 min AMRAP:

20 Bicycle Crunches

12 Hip Extensions on GHD

10 Side Plank Over Arches/side