March 25,2021

United Performance Fitness and Training Center – CrossFit

Metcon (Time)

A. EMOM x 6:

Min 1: Standing Loaded Plate Hinges @ 3311

Min 2: Bar Hanging Singe Leg Raises: 6-10 reps/side – alternating sides

Min 3: 20 sec Wall Facing HS Hold

+

B. On a 10 minute Clock, Find a max in the following Holds:

L-Sit on Parallettes

Top of Ring Dip Support Hold

Free HS Hold in 4’x4′ box

*As many attempts as needed. Score is best time for each attempt combined to once score.

Metcon (AMRAP – Reps)

Partner Up:

20 min AMRAP:

Run 400m Together

Bike Erg 20/16 Calories – Shared

Run 400m Together

Bike Erg 30/24 Calories – Shared

Run 400m Together

Bike Erg 40/32 Calories – Shared

Run 400m Together

Bike Erg 50/40 Calories – Shared

….etc…