30
Dec
December 31,2019
United Performance – CrossFit
Warm-up (No Measure)
Banded Shoulder Distraction 1 min per side
+
Ski 250m, Row 250m
+
Coaches choice
Bench Press (Every 2 min x 4 sets: 3 Close Grip Bench Press )
building each set to a 3RM for the day
Metcon (3 Rounds for reps)
In teams of 2:
For time:
50 Thrusters – 95/65# (shared anyhow)
*At the start of each minute, do 5 Syncro Bar Facing Burpees
*6 min Cap
Rest 2 min
6 min Clock:
AMRAP TTB (shared any how)
*At the start of each minute both do 20 Double Unders each at the same time
Rest 2 min
6 min AMRAP – Shared anyhow:
Accumulate Max Calories on Row + Max S2O in any order – 95/65#, both working at same time.