28
Sep
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