February 19,2021

United Performance Fitness and Training Center – CrossFit

Metcon (3 Rounds for reps)

3 sets – alternating each movement on the 90 seconds:

A1. Close Bench Press w/ 1 sec pause on chest: 5 reps, buld each set to a heavy 5, not fo failure

A2. Hand Release Push-Ups: 30 sec AMRAP w/ Perfect Form, No Midline Sag

*Increase weight each set on the Bench Press, Not to failure.
Enter Push up reps here

Bench Press (5 reps with 1 second pause on chest )

Metcon (3 Rounds for reps)

Potential Patterns:

3 min AMRAP:

9-15-21:

Thrusters – 95/65#

CTB

Rest 1 min

3 min AMRAP:

9-15-21:

TTB

Push Press – 95/65#

Rest 1 min

3 min AMRAP:

9-15-21:

Pull-Ups

Front Squats – 95/65#