27
Mar
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