October 30, 2020

United Performance Fitness and Training Center - CrossFit

Warm-up

A. 10 min coaches instruction/movement prep

B: Squat Clean and Jerk (1 rep every 60 seconds x 12 reps)

C: Metcon (Calories)

For Total Calories:

Every 60 sec x 12 sets:

10 sec A/B Sprint @ Max Effort

Hands off handles & feet on pegs at :10 mark.

*Ladies go for 12 seconds.