July 3,2020

United Performance Fitness and Training Center - CrossFit

Bench Press (Build to 3RM in 10 min )

Weighted Pull-ups ( 3RM, chin over bar, pronated grip in 10 min)

Metcon (2 Rounds for reps)

60 sec on/30 sec off x 5 sets:

5 CTB Pull-Ups

10 Wallball - 20#/14#

Rest 2 min

60 sec on/30 sec off x 5 sets:

5 Strict HSPU’s

8 BB OH Reverse Lunges - 95/65#

*Pick up where you left off each set. 2 scores. Total reps for each pair.