August 7,2020

United Performance Fitness and Training Center – CrossFit

Weighted Pull-ups (Find a 5RM)

Every 2 min x 3 sets of each:

A1. Strict Pronated Weighted Pull-Up: Find a 5RM

A2. Wall Facing HS Hold: AMSAP in 60 seconds

Metcon (Time)

21 CTB Pull-Ups

21 Thrusters – 95#/65#

15 CTB Pull-Ups

15 OHS – 95#/65#

9 CTB Pull-Ups

9 Squat Cleans – 95#/65#

Part 3 – For Extra Work:

C. EMOM x 8:

# of average HSPU’s completed each minute from last week +1-2 reps

D. EMOM x 9:

Min 1: 3-5 cartwheels/side, alternating sides

Min 2: 3-5 HS Kick-Up/Pirouettes/side

Min 3: 30 sec HS Walk – Max Distance/Steps