July 7,2020

United Performance Fitness and Training Center – CrossFit

Metcon (3 Rounds for reps)

Every 90 sec x 3 sets of each:

Set 1 – 50ft Heavy OH Walking Lunge – DB’s, KB’s, Barbell – athletes choose loading

Set 2 – 3-5 Deep HSPU Eccentrics – Plates/Parallettes/Floor – athletes choose depth, aim for 5-8 seconds per rep

Part 2 – Row/DL/HSPU:

EMOM x 20:

Min 1: 20 sec AMRAP – DL @ 155#/225#, nothing bigger than sets of 5 unbroken reps

Min 2: 30 sec AMRAP – Kip HSPU’s

Min 3: 40 sec AMRAP- Row for Meters

Min 4: Rest