October 2,2020

United Performance Fitness and Training Center – CrossFit

Metcon (AMRAP – Reps)

Strict Band Assisted CTB Pull-Ups: 6-12 repS x 3 sets; rest 2 min – Aiming for less resistance than last week as a progress or more reps, If able to do w/out band, hold chest to bar for 1 sec at the top of each rep

Hang Snatch (EMOM for 10 min 3 Hang Snatch )

light/moderate load working technique & OHS positions

Metcon (Time)

For time:

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

SA DB Thruster – 50/35#, switch arms each round

50′ Shuttle Run Each Round (25ft down & back)

…into

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

SA DB OHS – 50/35#, switch arms each round

50′ Shuttle Run Each Round (25ft down & back)

15 min time cap