February 21,2020

United Performance – CrossFit

Deadlift (3-5 reps @80-85% )

3 sets of each on the 90 seconds:

Set 1 – 3-5 Deadlift @ 80-85%

Set 2 – Work to a 3 Rep Max Strict Press in 3 sets

Strict Press (work up to a 3RM in 3 sets )

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
“Super Helen”

3 Rounds for time:

Run 400m

21 SA KB Snatch – 53/35# KB

12 Bar Muscle Ups

*15 min Cap for both, advanced to only complete Super Helen if time on Helen is less than 8 minutes.