June 20,2022

United Performance Fitness and Training Center - CrossFit

Metcon (Weight)

EMOM x 10:

2 Box Squat w/ 1 sec pause on box @ 55-60% 1RM

*Sit to paralell, vertical shin, focus on hip drive off box

Metcon (Time)

Chipper:

For time:

10 Wall Walks

60 Wall Ball - 20/14#, 10/9ft

30 Kip HSPU’s

40 TTB

50 BB Thrusters - 45/35#

20 Burpee Box Jump Overs - 24/20″

*18 min Cap

Part 3 - Cool-Down:

Wall Sit: 60 sec x 3 sets; rest 30-60 sec