January 21,2022

United Performance Fitness and Training Center - CrossFit

Back Squat (5 reps X3 sets rest 3 min )

75-80%; Then drop to 65% & do AMRAP (-1) x 1 set; Rest 2-3 min b/t all sets

Metcon (Time)

Wallball & Pulling:

3 Rounds:

15 Wallball - 20/14#

15 Pull-Ups

…into

3 Rounds:

15 Wallball - 20/14#

10 CTB Pull-Ups

…into

3 Rounds:

15 Wallball - 20/14#

5 Bar Muscle Ups

*15 min Cap

*Extra Training Volume:

A. For time:

10-20-30-40

GHD Sit-Ups

4-3-2-1

Rope Climbs

*12 min Cap, if you havent done more than 60 GHD in the previous weeks, remove the final set of reps (40 GHD/1 RC).