July 18,2022

United Performance Fitness and Training Center - CrossFit

Front Squat

w/ 1 sec pause in bottom of each rep: AMRAP (-1) @ 77% of 1RM from 2 weeks ago x 3 sets; rest 2-3 min b/t sets

*heavier load than last week, aim for same or more reps.

Metcon (Time)

Chipper:

For time:

30 TTB

40 WB (20/14#)

50/40 Cal Row

40 WB

30 TTB

*18 min Cap

Part 3 - Cool-Down:

Seiza Sit - Accumulate 3 minutes - support under front of shins or under hips if needed

Wall Facing Knee Over Toe Calf Raises: 8-12 reps/side