February 28,2020

United Performance – CrossFit

Metcon (3 Rounds for weight)

EMOM x 9:

Min 1: 8 Clean Grip RDL’s – 40-50% 1RM DL

Min 2: 3 Strict Press @ 80-90% 3RM from last week

Min 3: 3 Strict Weighted Supinated Pull-Ups – As heavy as possible reaching chin over bar with control

Metcon (Time)

For time, completed in any order/rep scheme:

Run 1 Mile

75 Wallball – 20/14#, 10ft/9ft

50 TTB

*16 min Cap, Run must fully be completed before WB or TTB.