January 24,2022

United Performance Fitness and Training Center – CrossFit

Rogue Complex (In 3 working sets find a tough complex )

1 Clean + 1 Shoulder to Overhead + 1 Front Squat + 1 Shoulder to Overhead

Metcon (Weight)

EMOM x 8:

Min 1: 3-5 SL Squat to Box w/ 2 second eccentric – sit to comfortable height w/ control

Min 2: KB Goblet Reverse Lunges: 8 reps/side

Metcon (Time)

Part 2 – Change Up:

6 Rounds for time:

3 Wall Walk

12 TTB

15 SA DB PS – 50/35#

*14 min cap