August 18,2021

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

5 sets:

A1. Bench Press: 1-2 reps @ 87-93%

A2. Strict Weighted Pull-Ups: 1-3 reps @ 82-95% 1RM

Rest 1 min b/t each

Bench Press (1-2 )

Weighted Pull-ups (1-3 )

Metcon (AMRAP - Reps)

EMOM x 6:

Min 1: 45 sec AMRAP Strict HSPU’s

Min 2: 35 sec AMRAP HR Push-Ups

Min 3: 25 sec AMRAP BB Strict Press - 45/35#

Metcon (Time)

CF Games Event 9:

For time:

21-15-9

Echo Bike Calories

Power Snatch - 95/65#

*Ladies (15-12-9 calories)