September 16,2021
United Performance Fitness and Training Center – CrossFit
Metcon (No Measure)
For time w/ quality:
30-20-10
BB RDL – 135#/95# , Below the knee
Tuck-Ups – Hands touch floor overhead
100ft SA Farmer Carry/side – Heavy DB or KB
Rest 1 min b/t sets
Metcon (Distance)
Row Tech & Intervals:
“Row Golf”
Land as close to 100/80m with a max of 10 strokes
*One attempt every 2 minutes x 3 sets
*Scores is total meters under 100/80m, double meters if you land over.
IE – #1 = 95m, #2 = 97m, #3=104m
Score is 5+3+8 (4mx2) = 16 points.
*Lowest points wins!
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For Max Distances:
One set every 2 minutes:
Max Distance Row in 10 strokes
Max Distance Row in 20 strokes
Max Distance Row in 30 strokes
Max Distance Row in 40 strokes
Max Distance Row in 50 strokes
Max Distance Row in 40 strokes
Max Distance Row in 30 strokes
Max Distance Row in 20 strokes
Max Distance Row in 10 strokes