May 18,2022

United Performance Fitness and Training Center - CrossFit

Bench Press (3 reps X 3 sets: )

Build to a tough triple with a 1 sec pause on chest; then do 1 set of 10 reps leaving 1-2 reps in the tank

Metcon (Time)

Chipper:

For time:

25 Wallball - 20/14#

25 Pull-Ups

50 Wallball Push Press - 20/14# (no squat)

25 Pull-Ups

25 Wallball - 20/14#

*10 min Cap

Part 3 - Cool-Down:

Shoulder Elevated BB Hip Thrust Drop Set: 30,25,20,15,10,5; rest 20 sec b/t each set - aim for unbroken