May 26,2022

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

Ring Dip Skill/Strength:

3 sets:

A1. Ring Dip Support Hold: 60 sec AMRAP (accumulate as much time as possible w/ high quality in 60 seconds)

A2. SA DB 3 Point Row @ 2020: 8 reps/side – Focus on elbow position staying tucked in close to body

Rest 1 min b/t each

Metcon (Time)

Run & Ski:

3 Rounds for times:

Run 800m

Ski 500/400m @ easy/recovery pace

*Score is combined time for all 3 run splits.

*25 min cap.

Part 3 – Cool-Down:

EMOM x 8:

Min 1: 20 sec AMRAP/side SL Wall Facing Calf Raises

Min 2: 25 sec AMRAP Back to Wall Tibialis Raises