May 18,2021

United Performance Fitness and Training Center – CrossFit

Metcon (AMRAP – Reps)

Chase the Pump Round 2:

A. Every 4 min x 3 sets:

AMRAP Strict Ring Dips

Rest 30 sec

12 CTB Pull-Ups – Strict/Band Assisted/ or Inverted Bar CTB Rows

Rest 30 sec

30 sec AMRAP DB Push-Ups

Metcon (AMRAP – Reps)

Mixed Intervals:

4 sets of each for max reps, working 40 sec on/20 sec off:

*DB Burpee Power Cleans – 50/35# per hand

*Echo Bike Calories

*GHD Hip Extensions

*Ski Erg Calories

*KB Goblet Reverse Lunges – 2pd/1.5pd

Rest 1 min b/t each station