10
Feb
February 11,2022
United Performance Fitness and Training Center – CrossFit
Back Squat (4 reps X3 rest 3 min @77-82% )
Back Squat (Max set (-1))
Then drop to 70% & do AMRAP (-1) x 1 set, no pause at the top of each rep, constant movement; Rest 2-3 min b/t all sets
Metcon (Time)
BB/Pulling Combo:
For time:
10-8-6-4-2
S2O – 115/75#
CTB Pull-Ups
…into
2-4-6-8-10
Front Squats – 115/75#
Bar Muscle Ups
*12 min cap
Part 3 – Cool-Down:
1-3 sets as circuit:
A1. Banded Shoulder Press: 10 reps
A2. Banded Cuban Press: 10 reps
A3. Bent Over Thumbs Up Banded Pull-Aparts: 10 reps
A4. Tall Seated Banded Face Pulls: 10 reps
Rest 1-2 min b/t sets