August 19,2020

United Performance Fitness and Training Center – CrossFit

Metcon (Time)

EMOM x 8:

Option 1 – 20 sec AMRAP Strict HSPU’s

Option 2 – 20 sec AMRAP Strict HSPU’s Eccentrics

Option 3 – 20 sec AMSAP Back to Wall HS Hold

Option 4 – 20 sec AMRAP Standing Strict DB Press – heavy (4-8 reps)

*If you’ve been following HSPU progressions on Friday, Retest:

For time:

50 Strict HSPU’s

*5 min Cap

Metcon (2 Rounds for reps)

Diane & Cindy:

5 min AMRAP:

21-15-9

DL – 225/155#

Kip HSPU’s

Rest 2 min

10 min AMRAP:

5 Pull-Ups

10 Push-Ups

15 Air Squats
For the Diane time: go into athlete performance and enter your time there.