October 7,2021

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

Strength Circuit Revisited:

A. 3 sets for quality:

10 Single Arm Ring Rows/side

10 Tall Kneeling KB Halo’s/side

10 Tall Kneeling Landmine Anti-Rotations/side

Rest 30-60 sec b/t each as needed

Metcon (Distance)

Max Rounds & Distance w/ Partner:

24 min Clock:

Bike Erg 1k

Ski 500m

*At 0 switch every minute

*At 8 min mark switch 30 seconds

*At 16 min Mark switch every 20 seconds

*If solo, work 60 on/60 off, 30 on/30 off, 20 on/20 off