December 10,2021

United Performance Fitness and Training Center - CrossFit

Shoulder Press (4,4,4 w/ 1 sec pause on chest rest 2 min @70-80%)

Metcon (AMRAP - Reps)

EMOM x 6:

40 sec AMRAP Strict HSPU’s

Metcon (No Measure)

EMOM x 6:

Min 1: 30 sec AMRAP Diamond Push-Ups

Min 2: 30 sec AMRAP Standing Banded Overhead Tricep Extensions

Metcon (Time)

“Dumb DT”:

4 Rounds for time w/ 50/35 pound DB’s in each hand:

12 DB Burpee Deadlifs

9 DB Hang Power Cleans

6 DB Shoulder to Overhead

*12 min Cap