October 13,2020

United Performance Fitness and Training Center – CrossFit

Metcon (2 Rounds for reps)

5 min AMRAP:

Row 12/10 Cal

10 DU’s

*Each round DU’s increase by 10 reps

1 min Rest

2 min: Row 500/400m for time

3 min Rest

5 min AMRAP:

Row 12/10 Cal

10 DU’s

*Each round DU’s increase by 10 reps

1 min Rest

2 min: Row 500/400m for time

Cash Out – Core/Hip Strength:

8 min AMRAP:

30 Sec Side Plank on Elbow – Left

30 Sec Side Plank on Elbow – Right

15 SL Glute Bridge – Left

15 SL Glute Bridge – Right

10 V-Ups

10 Straddle-Ups

Metcon (2 Rounds for time)

500m and 400m times