July 11,2022

United Performance Fitness and Training Center – CrossFit

Front Squat

w/ 1 sec pause in bottom of each rep: AMRAP (-1) @ 75% of 1RM from 2 weeks ago x 3 sets; rest 2-3 min b/t sets

Metcon (Time)

DB Thruster/Burpee:

For time:

1,2,3,4,5,6,7,8,9,10

DB Thrusters – 50/35# per hand

10,9,8,7,6,5,4,3,2,1

Burpees – Jump & Clap

Part 3 – Cool-Down:

Single Leg Barefoot Hip Hinge Cone Taps: 3 taps/cone per side x 3 sets