October 18,2021

United Performance Fitness and Training Center – CrossFit

Back Squat (5 reps every 3 min x 4 sets – 75-80% 1RM )

Add 1-3 sec pause in bottom of each rep if % is too easy.

Metcon (No Measure)

EMOM x 8:

Min 1: 30 sec AMRAP Gliding Leg Curls

Min 2: 20 sec AMRAP/side – SL Calf Raises w/ Toes Elevated/Holding Upright

Metcon (AMRAP – Rounds and Reps)

Open Feels:

12 min AMRAP:

12/9 Cal Row

10 Burpee Box Jumps – 24/20″

8 SA DB Hang Power Snatch – 50/35#, 4/side