September 9,2020

United Performance Fitness and Training Center – CrossFit

Metcon (AMRAP – Reps)

16 min AMRAP – Working 40 sec on/20 sec off:

25 DL – 225/155#

25 Kip HSPU’s

25 Power Clean – 135#/95#

25 Kip HSPU’s

25 Front Squat – 95#/65#

25 Kip HSPU’s

*Change your own weights

Part 2 – Strict HSPU’s Week 4:

A. Every 2 min x 3 sets

60 sec Max; rest 1 min

Option 1 – AMRAP Strict HSPU’s

Option 2 – AMRAP Strict HSPU’s Eccentrics

Option 3 – AMSAP Wall Facing HS Hold

Option 4 – AMSAP Feet on Bike Pike HS Hold

*If you start to fail one movement/lose control, move to the next option