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