March 23,2021

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

Gymnastics Shapes:

A. EMOM x 9:

Min 1-3: 10-20 Hollow Body Rocks

Min 4-6: 3-5 Rolling Deck Squats

Min 7-9: 3-5 Candlesticks

+

B. EMOM x 9:

Min 1: 2-5 Strict Lean Away Pull-Ups

Min 2: 3-10 Kipping Pull-Ups w/ hollow body maintained

Min 3: 20 sec AMRAP Knees to Elbow

Metcon (AMRAP – Rounds and Reps)

Broken AMRAP:

4 min AMRAP:

8 SA DB Hang PC/J – 50/35#, (4/side)

8 Hand Release Push-Ups

8 Box Jumps – 24/20″

Rest 1 min

x 3 sets

*Pick up where you left off each set, score is total rounds/reps completed.