January 14,2021

United Performance Fitness and Training Center – CrossFit

Shoulder Press (10,8,6,4 rest 2 min 1 sec pause on chest )

65,70,75,80% of last weeks 1RM, finish any failed press reps as push press

Metcon (Weight)

Seated On Box Top to Top KB Press: 8 reps/side every 2 min x 3 sets

Metcon (Calories)

Row & Bike:

For Total Calories In Teams of 2:

5 min Max Cal Ski Erg

Partner Holds Sandbag In Bear Hug – 150/100#

Rest 1 min

5 min Max Cal Bike Erg

*Partner Holds Wall Sit w/ Hips Just Above Parallel

Rest 1 min

3 min Max Cal Ski Erg

*Partner Holds Sandbag In Bear Hug – 150/100#

Rest 1 min

3 min Max Cal Bike Erg

*Partner Holds Wall Sit w/ Hips Just Above Parallel

Rest 1 min

1 min Max Cal Ski Erg

*Partner Holds Sandbag In Bear Hug – 150/100#

Rest 1 min

1 min Max Cal Bike Erg

*Partner Holds Wall Sit w/ Hips Just Above Parallel

Rest 1 min