February 20,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded Hip Distraction

+

Inch Worm into Push up + Squat

Banded Lateral walks 50ft down and back

+

2 Sets:

5 Bar facing Burpees

5 Deadlift + 5 Hang Power Clean + 5 Front Squat + 5 Power Clean with empty bar

Power Clean (Build to tough single in 10 min )

Metcon (3 Rounds for reps)

4 min AMRAP

Run 400m

15 Bar facing burpee

Max Power Clean 135/95

Rest 4 min

4 min AMRAP

Run 400m

10 Bar facing burpee

Max Power cleans 155/105

Rest 4 min

4 min AMRAP

Run 400m

5 Bar facing burpees

Max power cleans 185/125

Scaled:

75/55

95/65

115/75