January 6,2021

United Performance Fitness and Training Center – CrossFit

Clean (Find 1RM squat clean in 15 min )

Front Squat (Every 90 sec x 3 sets: 3 FS with 1 sec pause)

1 sec pause in the bottom of each rep

*Quality positons & depth focus over loading

Metcon (AMRAP – Rounds and Reps)

Squat & Hinge:

8 min AMRAP:

25 KB Swings – 53/35#

25 Wallball – 20/14#, 10/9ft