December 31,2019


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.