September 7,2022

United Performance Fitness and Training Center - CrossFit

Shoulder Press

2,2,2, AMRAP @ 75% 3RM; rest 1:30 b/t sets - 2’s @ 95-105% of 3RM; Then do AMRAP Unbroken set @ 75% of 3RM

Weighted Pull-ups (Find a 2RM w/ Supinated Grip in 8 minutes)

Metcon (Time)

Grippy Dubs:

3 rounds for time:

11 S2O - 155#/105#

9 Hang Power Cleans - 155/105#

63 DU’s

*10 min cap

Part 3 - Optional Cool-Down:

Banded Bicep Curl 21’s: 7 reps bottom range + 7 reps top range + 7 reps full range x 2-3 sets; rest 1 min