October 25,2021

United Performance Fitness and Training Center – CrossFit

Back Squat (4 reps every 2:30 x 5 sets – 77-85% 1RM)

Add 1-2 sec pause in bottom of each rep if % is too easy.

Metcon (AMRAP – Rounds and Reps)

18 min amrap:

30/24 Cal Bike

30 Power Clean – 75/55#

20/16 Cal Bike

20 OHS – 75/55#

10/8 Cal Bike

10 Hand Release Bar Facing Pogo Burpees

*Alternative options for cal bike:

40/30 Cal Row

30/23 Cal Row

14/9 Cal Row

*Extra Credit:

EMOM x 8:

Min 1: 20 sec AMRAP/side Elbow/Knee Plank Lateral Leg Lifts

Min 2: 20 sec Single Leg Plank Hold/side