United Performance Fitness and Training Center – CrossFit
Bench Press ( Every 3 min x 3 sets: AMRAP BP (-1) @ 75% of 3RM )
(-1) @ 75% of 3RM from last week
Strict Pull Ups (AMRAP (-1) )
AMRAP Strict Supinated Grip Pull-Ups (-1)
*Movemets completed in either order, just as long as 1 set of each is done within 3 minute window. (-1) means stop 1 rep before complete failure.
Metcon (4 Rounds for reps)
20 sec on/10 sec off x 10 sets of each:
Hand Release Push-Ups
Bottom to Bottom Air Squats
Sit-Ups – Abmat, Feet Anchored
*All sets completed for each movement before moving to next. Score is lowest # of reps completed in each round for each movement.