March 15,2022

United Performance Fitness and Training Center – CrossFit

Metcon (Weight)

KB Strength & Skill:

A. EMOM x 9:

Min 1: 2 KB Turkish Get-Ups/side

Min 2: 4 SA KB Snatch/side

Min 3: 6 SA KB CJ/Side

Metcon (Time)

Row Intervals:

Broken 4k/3.6K Row Time Trial

Stop & Rest 1 minute every 500m/400m

*Score is total time including rest

Part 3 – Cool-Down:

B1. Arms Anchored Dragon Flys: 10-12 reps – very slow & controlled

Rest 30 sec

B2. Feet Elevated Plank Hold: 45-60 sec, feet on bench or box

Rest 30 sec