24
Oct
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