April 15,2022

United Performance Fitness and Training Center – CrossFit

Front Squat (@ 21X1: 3,3,3; rest 2 min b/t sets )

Controlled tempo, Find a 3RM For the day following tempo.

Metcon (Time)

PS/BBJO:

For time:

12-9-6-3

PS – 135/95#

Burpee Box Jumps – 24/20″

*12 min Cap

Part 3 – Cool-Down:

Tall Kneeling Shoulder Scratches: 10 reps/side x 5 sets – very slow & controlled

Scaled:

For time:

12-9-6-3

PS – 115/75#

Burpee Box Step Overs – 24/20″

*12 min Cap