February 14,2020

United Performance – CrossFit

Metcon (Weight)

Rope Climbs – 10 minutes instruction of foot clamp, seated on box

+

B. EMOM x 10:

Min 1: Clean Grip DL: 6-8 reps @ 70-80%, heavier thn last week

Min 2: 30 sec AMRAP: Strict Pull-Ups – Bar or Rings – member choice

Metcon (Time)

For time:

11-9-7-5-3-1

Hang Power Snatch – 95/65#

Lateral Burpee Over Bar