September 8,2020

United Performance Fitness and Training Center – CrossFit

Push Press (6,4,2,2 – 1 set every 2 minutes )

70%,80%, 90-95% x 2 sets

Metcon (Time)

4 Rounds for time:

Run 200m

3 Rope Climbs

5 SA DB Squat Snatch/side – 50/35#, alternating

Part 3 – Ring MU Volume:

EMOM x 12-16:

Min 1: 5 Kip Swings on Rings

Min 2: 3 Feet on Ground Ring Transitions working turnover

Min 3: 30 sec AMRAP Ring Muscle Ups

Min 4: Rest