January 21,2021

United Performance Fitness and Training Center – CrossFit

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

70,75,80,85% of last weeks 1RM, finish any failed press reps as push press

Metcon (AMRAP – Reps)

3 sets:

30 sec AMRAP: Alternating SA DB Push Press – 50/35# per hand

Rest 30 sec

Metcon (8 Rounds for time)

Row & Bike:

Every 3 min x 4 sets of each:

Set 1 – Row 500/400m

Set 2 – A/B 30/24 Calories

*Alternate machines

*aim for higher pace on each from average held 2 weeks ago.