November 19,2021

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

10 min Hang Clean Prep/Coaches Instruction

Hang Clean (10 minutes to find a 1RM)

Weighted Pull-ups (Find a 3RM *Compare to week of 10/11/21)

Metcon (AMRAP - Reps)

12 min AMRAP:

3 rounds:

15 FS - 95/65#

15 Pull-Ups

-

3 Rounds:

12 Front Squat - 135/95#

12 CTB Pull-Ups

-

AMRAP Rounds Remaining Time:

9 FS - 165#/115#

9 Bar Muscle Ups