February 12,2019

United Performance – CrossFit

Warm-up (No Measure)

Ski Erg 1 min

Assault Bike 1 min

Jump rope 1 min

+

2 Sets:

6 half kneeling Single arm DB Strict Press

12 Scapula push ups on elbows

30ft banded lateral walks + 10 squats

+

Hang Power Clean tech

Metcon (3 Rounds for reps)

4 min AMRAP

27 Hang Power Clean 115/75

27 Wall ball 20/14

27/22 Calorie Ski Erg

Rest 4 min

4 min AMRAP

21 Hang Power Clean 115/75

21 Wall ball 20/14

21/15 Assault bike Calorie

Rest 4 min

4 min AMRAP

15 Hang Power Clean 115/75

15 Wall ball 20/14

15 Burpees

Scaled:

75/55

22/18 Ski Erg

15/12 Assault Bike

12 Burpees