February 22,2021

United Performance Fitness and Training Center – CrossFit

Metcon (Time)

“Ellen”:

3 Rounds for time:

20 Burpees – 6″ target overhead

21 SA DB PS – 50/35#, alternating

12 DB Thrusters – 50#/hand

*12 min Cap

Clean and Jerk (PC + Jerk + SC + Jerk cluster 1.1 X5 )

1.1 x 5 sets; rest 30 sec b/t PCJ & SCJ; New Set every 2:30

*Start at 70% of last weeks 1RM Squat Clean/Jerk & build each set to a strong set for the day with good form.