September 24,2021

United Performance Fitness and Training Center – CrossFit

Metcon (Weight)

Squat Clean + Squat Clean/Jerk: 1.1 x 5 sets; rest 20 sec b/t reps; rest 2 min b/t sets – 80-90%1RM

Front Squat (Every 90 sec x 3 total Sets: 30 sec AMRAP 65-70% )

@ 65-70% 1RM

Metcon (3 Rounds for reps)

Building AMRAP’s:

3 min AMRAP:

5 CTB Pull-Ups

7 Air Squats

5 Thrusters – 95/65#

7 Burpees to bar

Rest 90 sec

5 min AMRAP:

5 CTB Pull-Ups

7 Air Squats

5 Thrusters – 95/65#

7 Burpees to bar

Rest 90 sec

7 min AMRAP:

5 CTB Pull-Ups

7 Air Squats

5 Thrusters – 95/65#

7 Burpees to bar

*3 Scores, reset each amrap.