December 17,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded Shoulder distraction 1 min per side

+

3 Rounds

10 Calorie Ski Erg

8 Rings rows

6 Burpees

Strict Pull ups (Time)

30 Strict Pull ups

8 min Cap

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

12 Cal Row

10 TTB

50ft DB Front Rack Walking Lunges 50#/35# per hand

*Compare to (9/16)