December 16,2019

United Performance – CrossFit

Warm-up (No Measure)

Coaches choice

Back Squat (3 reps every 90 sec X3 )

A. Back Squat: 3 reps every 90 sec x 3 sets – building set to work to target %.

B. Back Squat: 2-3 reps @ 85-92% 1RM – Every 2 min x 4 sets

HR Push ups (Time)

50 HR push up for time/Banded Variation

*8 min cap

Metcon (Time)

3 Rounds for time w/ 50/35# DB per hand:

15 Box Jumps – 24/20″, anyhow

12 DB Deadlift

9 DB Hang Power Clean

6 DB S2O

*10 min Cap