July 6,2021

United Performance Fitness and Training Center - CrossFit

Metcon (AMRAP - Reps)

HSPU Mix:

*Learning the Skill:

A. EMOM x 6:

Min 1: 20-30 sec Beginner Frog Stand

Min 2: 4-6 Supine Leg Drives w/ Hands on Wall

Min 3: 8-10 Back to Wall Leg Drives

*Building Capacity:

A. EMOM x 6:

Min 1: 30 sec AMRAP Strict HSPU’s

Min 2: 30 sec AMRAP Kip HSPU’s

*Strength for all:

B. EMOM x 6:

2 Wall Walks + Wall Facing HS Hold until 30 sec Mark

Metcon (Time)

Beelzebug:

For time:

15 DB Devil Press - 50/35# per hand hand

Row 30/24 Cal

9 DB Devil Press - 50/35# per hand hand

Row 60/48 Cal

3 DB Devil Press - 50/35# per hand hand

Row 90/72 Cal