December 18,2020

United Performance Fitness and Training Center – CrossFit

Bench Press (2-3 reps w/ 1 sec pause on chest )

3 alternating sets:

A1. Bench Press: 2-3 reps w/ 1 sec pause on chest @ 85-95% of 1RM

A2. Kickstand SA DB RDL + Row: 6 reps/side

*each movement on the 90 seconds

Metcon (Time)

WICC Event 3:

2 Scores:

For time:

300ft Walking Lunges – 25ft down & back x 6

50 Bar Facing Burpees

40 CTB Pull-Ups

20 PC/J – 135/95#

20 Bar Muscle Ups

10 Snatch – 135/95#

*Score 1 = Time after completing the 50 bar facing burpees

*Score 2 = total time/reps completed in 20 minutes cap.

*Advanced use 185#/135#

Metcon (Time)

Enter total time to complete the workout here.