December 10,2020

United Performance Fitness and Training Center - CrossFit

Bench Press (3 reps with 1 second pause on chest 80-90% of 1RM)

Metcon (No Measure)

3 alternating sets:

A1. Bench Press: 3 reps w/ 1 sec pause on chest @ 80-90% of 1RM

A2. SA Ring Rows w/ Thoracic Reach/Rotation @ 3111: 5 reps/side

*each movement on the 90 seconds

Metcon (Time)

20 Rounds for time:

8/6 Cal A/B

8/6 Row

8 Box Jump Overs - 24/20″

*Partners alternate rounds