December 9,2019

United Performance – CrossFit

Warm-up (No Measure)

Couch stretch 2 min per side

+

Coaches dynamic warm up

Metcon (3 Rounds for weight)

Min 1: 2-3 Back Squats – Build in weight each set working to %

Min 2: 3-5 TnG Deadlifts – – Build in weight each set working to %

Min 3: 3-5 DB Bench Press – Tough weight, but unbroken for all sets

Rest 2 min

B. EMOM x 12:

Min 1: 5 Back Squats @ 80-85% 1RM

Min 2: 6 TnG Deadlifts @ 70-75% 1RM

Min 3: 7 DB Bench Press – Heavier weight than last week

*3 station setup, 3 people start on different movements

Metcon (3 Rounds for reps)

3 sets for max reps:

90 sec AMRAP: A/B Calories

90 sec AMRAP: Burpee Burpee Box Jump Overs – 24/20″

Rest 1 min