October 15,2021

United Performance Fitness and Training Center - CrossFit

Metcon (Time)

Hinge & Pull:

3 sets:

A1. Strict Weighted Pull-Up: 3 reps, building to a 3RM by the 3rd set

A2. Clean Grip BB RDL @ 2020: 8-10 reps, Strong midline/hinging focus

*New set on the 2 minutes

+

B. For time:

30 Strict Pull-Ups/Banded Variation

*8 min cap

*Advanced:

10 Strict Ring Muscle Ups for time

Metcon (AMRAP - Rounds and Reps)

Broken AMRAPS:

3 min AMRAP x 3 sets:

6 PS - 95/65#

9 Pull-Ups

12 BB Front Rack Reverse Lunges - 95/65#

Rest 1 min b/t sets; pick up where you left off each set.

*Score is total rounds/reps: