March 29,2022

United Performance Fitness and Training Center – CrossFit

Weighted Pull-ups (5,5,5; rest 1:30 b/t sets )

Metcon (AMRAP – Reps)

EMOM x 4:

30 sec AMRAP Ring Rows

Rest 30 sec

Metcon (AMRAP – Rounds and Reps)

Run TTB:

18 min AMRAP:

Run 400m

25 TTB

Part 3 – Cool-Down:

Dragon Flags: Accumulate 30 reps for quality – 10 min cap