March 28,2022

United Performance Fitness and Training Center – CrossFit

Metcon (Weight)

BB Back Rack Box Step Ups: 12,10,8,6 reps/side; New set evey 2 minutes – increase weight each set, step on box/lplates where knee is equal to hip height.

Metcon (Time)

Row/Cleans:

4 Rounds for time:

Row 500m/400m

10 Squat Cleans – 135/95#

*20 min cap

Part 3 – Cool-Down:

3 sets for quality:

10 Patrick Step Ups/side

Side Plank Clamshell Iso Hold/side: 30 sec hold; 5 sec rest b/t every 10 seconds