September 12,2022

United Performance Fitness and Training Center - CrossFit

Back Squat (5,3,1,1,1; rest 2 min b/t sets)

*70% for 5, 85% for 3; Then 3 singles to find a 1RM

Metcon (Time)

Benchmark Retest:

3 Rounds for time:

21 Wallball - 20/14#, 10/9ft Target

15 TTB

9 Deadlift - 185#135#

*12 min cap, compare to Monday 7/8/22

Part 3 - Optional Cool-Down:

Standing Wall Facing Calf Raises w/ Toes Elevated: 15-20 reps x 3 sets; rest as needed