October 29,2021

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

3-5 Complexes for positions/drilling:

3 Clean Deadlift + 3 Muscle Cleans + 3 Scarecrow Cleans + 3 Clean Pull Unders + 3 Front Squat

*Rest as needed for quality.

Power Clean (6 singles at 80-87% 1RM rest 1 min b/t for quality)

Metcon (Time)

Clean Squat Jump:

3 Rounds for time:

6 Hang Squat Cleans @ 60% 1RM Squat Clean

12 Box Jump Overs - 24″

24 Jumping Air Squats

*8 min cap