March 6,2022

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

Pull Strength:

3 sets:

A1. Hollow Body Straight Arm Lat Pull-Downs: 10-12 reps – Light band Tension w/ PVC & Bands

Rest 10-15 sec

A2. Wide Grip Feet Assisted Pull-Ups: 8-10 reps @ 3112

Rest 2-3 min

Metcon (AMRAP – Reps)

Fight Gone AMRAPs:

3 min AMRAP:

Row Calories

Rest 1 min

3 min AMRAP:

Wallball

Rest 1 min

3 min AMRAP:

Box Jumps – Stepdown, 24/20″

Rest 1 min

3 min AMRAP:

Sumo DL High Pull – 75/55#

Rest 1 min

3 min AMRAP:

Push Press – 75/55#

Part 3 – Cool-Down:

Accumulate 3 min/side in Couch Stretch