September 28,2020

United Performance Fitness and Training Center - CrossFit

Front Squat (Build to a tough single, not a 1RM in 6 minute)

1 1/4 Front Squats (10 reps x 2 sets; One set every 3 min )

Metcon (3 Rounds for reps)

Set 1:

90 sec Wallball - 20#/14#, 10/9′

Rest 30 sec

60 sec Bar Facing Burpees - Rotating Sides

Rest 60 sec

30 sec S2O - 135/95#

Rest 90 sec

Set 2:

90 sec Bar Facing Burpees - Rotating Sides

Rest 30 sec

60 sec PS - 135/95#

Rest 60 sec

30 sec Wallball

Rest 90 sec

Set 3:

90 sec PC/J - 135#/95#

Rest 30 sec

60 sec Wallball

Rest 60 sec

30 sec Bar Facing Burpees - Rotating Sides