14
Mar
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