October 21,2021

United Performance Fitness and Training Center – CrossFit

Metcon (Weight)

A. EMOM x 12:

Min 1: 10-12 GHD Hip Extensions + 10-15 sec Iso Hold on top of last rep

Min 2: 4-6 Double KB Front Rack Walking Lunges/side – alternating legs

Metcon (AMRAP – Rounds and Reps)

Row, Bike, Run:

25 min AMRAP:

Row 50/35 Cal

Echo Bike 600m/450m

Run 400m

Rest 30 sec After each set