July 26,2021

United Performance Fitness and Training Center - CrossFit

Front Squat (5 reps every 3 min x 4 sets - 65-75% of 1RM)

Metcon (Weight)

FS Eccentric: 1 very tough rep w/ a 10-12 sec eccentric x 1 set - 90-100% 1RM FS

Metcon (AMRAP - Rounds and Reps)

High Turnover:

15 min AMRAP:

50 Abmat Sit-Ups

50 Wallball - 20/14#

50 SA DB Push Press - 50/35# (25/side)

50 Air Squats