February 7,2020

United Performance – CrossFit

Metcon (Weight)

EMOM x 9-12:

Min 1: Strict Rope Pull Ups: AMRAP/side

Min 2: Weighted Single Leg Pistol Eccentrics: 3 reps/side – very slow & controlled

Min 3: 12 Russian KB Swings

B. EMOM x 9-12:

Min 1: 5 Clean Grip Deadlifts

Min 2: 5 Ball Slams

Min 3: 5 Jump Switch Lunges/side

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

4 Bar Muscle Ups

12 Box Jumps – 24/20″

6 Squat Cleans – 155#/105#