August 31,2022

United Performance Fitness and Training Center - CrossFit

Metcon (AMRAP - Reps)

Strength Super Set:

A. Every 90 sec x 3 sets of each:

Set 1: 2-3 Strict Weighted Pull-Ups @ 85-90% of 3RM

Set 2: Strict Press: AMRAP (-1) @ 85% of 3RM

*Alternate sets.

Metcon (Time)

Turnover:

10 Rounds for time:

3 Power Cleans - 115/75#

4 Front Rack Reverse Lunges/side, alternating - 115/75#

5 Box Jump Overs - 24/20″, Step-down mandatory

*Mandatory 30 seconds rest every 2 rounds.

Part 3 - Optional Cool-Down:

Tall Kneeling DB Front Raises: 12-15 reps/side - alternating x 3 sets; rest 1 min