December 7,2020

United Performance Fitness and Training Center – CrossFit

Metcon (Weight)

A. 3 Position Pause Snatch Pull : 1 rep @ knee + 1 rep @ below knee + 1 rep @ floor

1 complex every 90 sec x 5 sets, drop & reset b/t each rep working hip extension & bar path

Snatch (1 rep every 60 sec X10 @65-80% )

% of last weeks heaviest hang snatch

Metcon (Time)

4 Rounds for time:

25ft BB Front Rack Walking Lunges – 115/75#

20 BB DL – 115/175#

25ft BB Front Rack Walking Lunges – 115/75#

50 DU’s

*12 min Cap