November 26,2021

United Performance Fitness and Training Center – CrossFit

Bench Press (Find a 3RM w/ a 1 sec pause )

1 sec pause on chest for each rep in 15 minutes

Metcon (AMRAP – Reps)

EMOM x 5 min for total reps:

30 sec AMRAP Strict HSPU’s

Metcon (Time)

For time:

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

Sit-Ups

Burpees

30 DU’s after each round