September 30,2021

United Performance Fitness and Training Center – CrossFit

Metcon (Time)

Row Tech Drills:

A. 3 sets:

10 Strokes – Arms Only

10 Strokes – Legs Only

10 Strokes – Arms + Hinge Only, no leg drive

10 Full Strokes w/ Feet On Top of Straps

Rest 1 min

+

B. For time w/ Quality:

20/16 Cal Row w/ Arms Only – Torso hinge is ok/no leg drive

20/16 Cal Row w/ Leg Drive Only, elbows locked

20/16 Cal Row w/ Feet Unstrapped

*10 min cap

Metcon (3 Rounds for time)

Endure:

Every 10 min x 3 sets:

Row 2k at highest sustainable pace

*1800m or 9 min cap for each set.