April 23,2021

United Performance Fitness and Training Center - CrossFit

Metcon (Weight)

One Complex Every 2 min x 6 sets:

1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch

*Drop & reset b/t each movement. Each piece of the complex performed on the 15 seconds. Change weight as needed during rest time. Build to a tough complex with good form over the 6 sets w/ focus on good quality positions/technique for each.

Metcon (AMRAP - Reps)

12 min AMRAP:

10 Box Jumps - 24/20″

10 TTB

10 DB Front Squat - 50/35# per hand

…

20 Box Jumps - 24/20″

20 TTB

20 DB Front Squat - 50/35# per hand

….etc