October 27,2020

United Performance Fitness and Training Center - CrossFit

Front Squat (4,3,2; rest 2 min - 80-85%, 87-90%, 92%+)

Metcon (3 Rounds for reps)

Every 5 min x 3 sets:

Set 1:

3 Rope Climbs

36/28 Cal Ski Erg

AMRAP DB Goblet Squats - 50/35# in remaining time until 4 min mark.

Set 2:

36/28 Cal Ski Erg

21 DB Goblet Squats - 50/35#

AMRAP Rope Climbs in remaining time until 4 min mark

Set 3:

21 DB Goblet Squats - 50/35#

3 Rope Climbs

AMRAP Cal Ski Erg in remaining time until 4 min mark