16
Sep
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.