September 17,2020

United Performance Fitness and Training Center – CrossFit

Metcon (Time)

3 sets of each station:

Station 1 – 30 sec AMRAP – Lateral Hops Over DB or PVC

Station 2 – Depth Drop to Broad Jump w/ SL Landing – 1 rep/side

Station 3 – 3 Seated Box Jumps – working strong/powerful hip extension, step down after each rep

*Each station about 30 sec w/ 60 sec rest/rotation

Part 2 – Teams of 2:

For time:

Run 800m Together

…into

50 Cal Ski Erg (FF = 40 cal)

75 Cal Row (FF = 60 cal)

100 Cal A/B (FF = 80 cal)

…into

Run 400m Together

*Middle section shared & partitioned in any way, only one working at a time.