August 3,2020

United Performance Fitness and Training Center – CrossFit

Snatch (1 Squat Snatch every 90 sec X5 sets @75-90% )

Clean and Jerk (1 rep every 90 sec X5 @75-90% )

Metcon (AMRAP – Reps)

EMOM x 15 w/ 50/35# DB per hand:

Min 1: 30 sec AMRAP DB Suitcase Reverse Lunges

Min 2: 30 sec Bike Erg – Meters

Min 3: 30 sec AMRAP DB Commando Rows

Min 4: 30 sec Ski Erg – Meters

Min 5: 30 sec AMRAP Top to Top SA DB Push Press – alternating sides

Part 3 – For Extra Work:

A. 3-5 Ring Kip Swings x 3 sets; rest as needed

B. Kipping Ring Muscle Ups: AMRAP (-1) x 3 sets; rest as needed

C. 5-7 Kipping Ring Dips x 3 sets; rest as needed – muscle up into ring dips