October 28,2020

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

3 sets - Alternating Movements on the 90 seconds:

A1. SA DB High Pull @ 2010: 8-10 reps/side

A2. Tall Kneeling Banded Face Pulls @ 3133: 5-6 reps (50-60 sec of work)

Metcon (Time)

3 Rounds:

20 KB Swing, American - 53/35#

15 TTB

…into:

3 Rounds:

12 Deadlift - 95/65#

24 DU’s

9 Hang Power Clean - 95#/65#

24 DU’s

6 Hang Power Snatch - 95/65#

24 DU’s

*15 min Cap, Elite bump up weight to 70/53 & 115/85#