August 12,2021

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

4 sets:

A1. Bench Press: 2-3 reps @ 80-87%

A2. Strict Weighted Pull-Ups: 1-3 reps @ 80-90% 1RM

Rest 1 min b/t each

Bench Press (2-3X4 )

Weighted Pull-ups (1-3X4 )

Metcon (AMRAP - Reps)

EMOM x 6:

40 sec AMRAP Strict HSPU’s

Metcon (Time)

Machine Chipper:

For time:

50-40-30-20-10

Echo Bike Calories

Ski Erg Calories

*20 min Cap

*Ladies, 40-32-24-16-8