January 20,2021

United Performance Fitness and Training Center – CrossFit

Squat Clean (2 sec pause at knee 1 rep every 90 sec X8 )

*65-80% 1RM

Front Squat (4 reps w/ 1 sec pause in bottom every 3 min x 4 )

Metcon (Calories)

Every 2 min x 5 sets:

7/9/11/13/15 – DB Thrusters – 50/35# per hand

AMRAP A/B Calories in remaining time

*90 sec cap on each window, each set thruster reps increase.