January 28,2021

United Performance Fitness and Training Center – CrossFit

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

65,75,85,90% of 1RM, finish any failed press reps as push press

Metcon (AMRAP – Reps)

5 min AMRAP for quality

KB Turkish Get Ups – switch sides every 2 reps

*Range between 53-24# KB

Metcon (AMRAP – Reps)

Partner Up:

10 min AMRAP:

10-20-30-40-50:

Row Calories

*F/F Pairs:

8-16-24-32-40

Row Calories

*Partner 1 does 10, then partner 2 does 10, partner 1 does 20, partner 2 does 20, etc…

Rest 2 min

10 min AMRAP:

10-20-30-40-50

Echo Bike Calories

*F/F Pairs:

8-16-24-32-40

Echo Bike Calories

*Partner 1 does 10, then partner 2 does 10, partner 1 does 20, partner 2 does 20, etc…