July 7,2020

United Performance Fitness and Training Center - CrossFit

Metcon (3 Rounds for reps)

Every 90 sec x 3 sets of each:

Set 1 - 50ft Heavy OH Walking Lunge - DB’s, KB’s, Barbell - athletes choose loading

Set 2 - 3-5 Deep HSPU Eccentrics - Plates/Parallettes/Floor - athletes choose depth, aim for 5-8 seconds per rep

Part 2 - Row/DL/HSPU:

EMOM x 20:

Min 1: 20 sec AMRAP - DL @ 155#/225#, nothing bigger than sets of 5 unbroken reps

Min 2: 30 sec AMRAP - Kip HSPU’s

Min 3: 40 sec AMRAP- Row for Meters

Min 4: Rest