November 9,2021

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

Hanging around the world; 4,3,2,1 reps each direction, rest as needed

Vid – https://youtu.be/jy2zjpcrtAI

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B.TTB: 2-5 reps every 20 seconds x 4 minutes

Metcon (4 Rounds for reps)

Gymnastics Mix Up:

4 min AMRAP:

4 Wall Walks

10/8 Cal Row

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Rest 2 min

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4 min amrap:

4 Strict Ring Dips

24 Double Unders

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Rest 2 min

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4 min AMRAP:

4 Strict HSPU’s

10/8 Cal Row

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Rest 2 min

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4 min AMRAP:

4 Hand Release Push-Ups

24 DU’s