October 20,2020

United Performance Fitness and Training Center - CrossFit

Front Squat (3,3,3,10 new set every 2:30 )

3’s @ 85-90% 1RM;

Then one set of 10 reps @ 3111 tempo, focusing on good positions.

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP:

14 Abmat Sit-Ups

7 Lateral Burpees Over Abmat

14 Wallball - 20/14#, 10’/9′

7 Medball Squat Cleans - 20/14#