September 29,2020

United Performance Fitness and Training Center – CrossFit

Metcon (2 Rounds for reps)

EMOM x 6:

Min 1: AMSAP False Grip Ring to Chest Hold – 30 sec cap

Min 2: AMSAP Bent Arm Pull-Up Hang – 90 Degrees – 30 sec

B. In 6 minutes:

6-10 sets of Building Kips –

1/4 Kip + 1/2 Kip + 3/4 Kip + 1 Full Kip Chest/Chin Over Bar Pull-Up

Conditioning:

12 min AMRAP:

2,4,6,8,10,12, etc…

Row Calories

TTB

Rest 2 min

6 min AMRAP:

50 Sit-Ups, Feet Anchored, hand touch ground overhead, and touch DB’s at top w/ knees against chest

Run 400m

AMRAP Sit-Ups Remaining Time