October 20,2021

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

10 min Split Jerk Instruction – Focus on foot work, torso position, timing

Metcon (Weight)

Every 90 sec x 6 sets: 3 Jerk Dips + 1 Split Jerk

*6 complexes working strong dip & drive going into split jerk. Start light and build each set to a strong/techincal complex for the day

Metcon (Time)

WB & BB Cycle:

40 Wallball – 20#/14#, 10ft/9ft Target

30 S2O- 115/75#

30 Wallball – 20#/14#, 10ft/9ft Target

20 PC – 115/75#

20 Wallball – 20#/14#, 10ft/9ft Target

10 PC/J – 115/75#

*10 min Cap