April 11, 2022

United Performance Fitness and Training Center - CrossFit

Metcon (Weight)

Rear Foot Elevated Split Squat @ 3010: 10-12 reps/side x 3 sets; rest 2 min - Holding upright for support, holding single DB

Metcon (AMRAP - Reps)

One Then Another:

EMOM x 5:

30 sec AMRAP Wallball - 20/14#, 10/9ft Target

…into

10 min AMRAP:

36 DU

8 SA DB Devil Press - Alternating Hands - 50/35# (4/side)

12 TTB

*15 min Clock. 2 Scores - Total wallball + reps/rounds in AMRAP.

Part 3 - Cool-Down:

Lunge Finisher:

100 BB Reverse Lunges - unloaded