August 10,2022

United Performance Fitness and Training Center - CrossFit

Strict Press (3RM )

Weighted Pull-ups (3RM)

n 15 minutes: Find a 3RM Strict Press & 3RM Strict Weighted Pull-Up

*Note for scaling - If unable to perform strict pull-ups, find a tough 3 rep strict variation, could be 3 rep eccentric only, using a band, something you can measure and repeat during next retest.

Metcon (AMRAP - Rounds and Reps)

DB & Dubs AMRAP:

15 min AMRAP:

30 Pull-Ups

30 DU’s

30 Single DB Box Step Overs - 50/35# DB Held anyhow, 24/20# box

30 DU’s

30 DB Front Squats - 50/35# per hand

30 DU’s

30 DB PC - 50/35# per hand

30 DU’s

*Suggested single DB for scaling

Part 3 - Optional Cool-Down:

Back To Wall Cross Legged Shoulder Slides: 10 reps x 5 sets - elevated hips as needed to keep spine pressed flat to wall.