September 21,2021

United Performance Fitness and Training Center – CrossFit

Metcon (Weight)

3 sets:

A1. Strict Wtd. Pull-Up: 3 reps @ 80-90% of heavy double from last week

Rest 30 sec

A2. Strict CTB Pull: AMRAP Pulling as high as possible, stop 1-2 reps before failure

Rest 3 min

Metcon (Time)

Bike Intervals:

For Time:

Echo Bike 50/40 Calories

2 min Plank Hold

Echo Bike 40/32 Calories

90 sec Plank Hold

Echo Bike 30/24 Calories

60 sec Plank Hold

Echo Bike 20/16 Calories

30 sec Plank Hold

*Time is accumulated for planks. Hips & shoulders must stay in line

*20 min Cap