October 7,2020

United Performance Fitness and Training Center - CrossFit

Split Jerk (Split Jerk w/ 2 sec pause in dip + Split Jerk:)

1 Complex EMOM x 10 - work to a tough complex for the day

Metcon (Weight)

Seated on Floor SA DB Press: AMRAP/side w/ 50/35# per hand x 1 set; One arm on the 2 minutes

*If less than 5-7 reps, lower the DB weight for more reps.

Metcon (Time)

For time:

2 Rounds:

15/12 Cal A/B

15 DL - 185/115#

15 Kip HSPU’s

2 Rounds:

15/12 Cal A/B

15 DL - 275/185#

15 Strict HSPU’s

*15 min Cap