October 21,2020

United Performance Fitness and Training Center - CrossFit

Weighted Pull-ups (1-3 Weighted strict )

Strict Pull Ups (AMRAP Strict UB pull up 30 sec cap )

Every 2 minutes x 3 sets of each:

Set 1 - 1-3 strict weighted pull-ups

Set 2 - AMRAP Strict unbroken pull-ups, 30 sec cap

Metcon (Time)

For time:

64 Box Step Overs - 24/20″

32 DB PS - 50/35#, alternating hands

50 Box Step Ups - 24/20″, alternate feet

24 DB PS - 50/35#, alternating hands

36 Box Jumps - Step down allowed, must jump

18 DB PS - 50/35#, alternating hands

…into

100ft DB Walking Lunge - 50/35# DB held anyhow

*14 min cap