United Performance Fitness and Training Center – CrossFit
Metcon (No Measure)
Ring Dip Skill/Strength:
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
Run & Ski:
3 Rounds for times:
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