October 12,2020

United Performance Fitness and Training Center – CrossFit

Front Squat (4,4,4 new set every 2:30 @82-87% of 1RM)

Metcon (Weight)

Then AMRAP Set @ 75% (max of 15 reps – stopping 1 rep before true failure)

*Aim to go up in weight this week on the 4’s, and aim for more reps than last week on the AMRAP w/ the same weight.

Enter reps in comments

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

8 Pull-Ups

25ft SA DB OH Walking Lunges – 50/35#

8 Single DB Box Step Ups – 24/20″, 50/35# DB held anyhow

25ft SA DB OH Walking Lunges – 50/35#

*Every round add 2 reps to pull-ups & step ups. Alternate feet on step ups, switch hands on Lunge each 25ft segment