September 16,2020

United Performance Fitness and Training Center - CrossFit

Metcon (AMRAP - Reps)

Option 1:

2 sets for max reps:

90 sec AMRAP Strict HSPU’s

Rest 1:30

90 sec AMRAP Kip HSPU’s

Rest 1:30

Option 2:

90 sec AMRAP Strict HSPU Eccentrics

Rest 1:30

90 sec AMRAP Kip HSPU’s

Rest 1:30

Option 3:

90 sec AMRAP Strict HSPU Eccentrics

Rest 1:30

90 sec AMRAP Back to Wall HS Hold / Box Pike HS Hold

Rest 1:30

Part 2 - Climb the Ladder:

12 min AMRAP:

40 DU’s

15 Front Squats - 95#/65#

40 DU’s

13 Front Squats - 135#/85#

40 DU’s

11 Front Squats - 185#/105#

40 DU’s

9 Front Squats - 205#/135#

40 DU’s

7 Front Squats - 225#/165#

40 DU’s

5 Front Squats - 255#/195#

40 DU’s

3 Front Squats - 275#/205#

AMRAP DU’s in remaining time