November 2,2020

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

Single Leg Squat Skill Work:

A. EMOM x 12:

Min 1: Bottom of Pistol Iso Hold: 10-30 second/side

Min 2. Band or Plate Assisted Pistol Eccentric Only: 3 reps/side – slow & controlled

Min 3. Feet Together Squats @ 2020: 8-10 reps

Min 4. Feet Together Deck Squats: 4-6 reps

Metcon (Time)

For time:

30 Box Jumps – 24/20″

90 DU’s

15 PC/J – 135#/95#

30 Wallball – 20/14#

30 TTB

15 PS – 135/95#

*15 min Cap