October 9,2020

United Performance Fitness and Training Center - CrossFit

Snatch (EMOM for 9 min )

Min 1: 1 Hang Squat Snatch + 2 OHS

Min 2: 1 Hang Squat Snatch + 1 Squat Snatch + 1 OHS

Min 3: 3 Squat Snatch

*Aim to make each set heavier than the first for each complex

Metcon (Weight)

BB OH In Place Reverse Lunges: 8 reps/side x 2 sets; rest 2 min b/t sets

Metcon (Time)

Pull or Be Pulled:

For time:

30 Strict Pull-Ups (*4 min Cap)

90 Air Squats (*4 min Cap)

20 DB Devil Press - 50/35# per hand (*4 min Cap)

90 Wallball (*4 min Cap)