November 17,2020

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

3 sets:

A1. Chin Over Bar Hold: AMSAP *60 sec cap on each set

A2. Supinated Grip Bent Over Barbell Rows: 8-10 reps

A3. 60 sec AMRAP Ring Rows

Rest 30 sec b/t each; rest 1 min b/t sets

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP x 3 sets:

10 KB Swings – 53/35#

10 Burps

10 SA KB Snatch (5/side) – 53#/35#

30 DU’s

Rest 2 min b/t sets

*Score is lowest scored AMRAP