August 10,2020

United Performance Fitness and Training Center - CrossFit

Push Press (Build to 1RM in 10 min )

Metcon (Weight)

SA DB OH Reverse Lunge: 8 reps/side every 2 min x 3 sets

*DB overhead opposite front leg

Metcon (Time)

3 Rounds for time:

Row 500m/400m

15 TTB

9 SA DB OHS/Side - 50/35#

Part 3 - For Extra Work:

Accumulate 3-8 complexes of the following:

3 Ring Kips Swings + 3 Transition Only Muscle Ups + 3 Kipping Ring Dips