17
Dec
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.