13
Jan
January 14,2020
United Performance – CrossFit
Warm-up (No Measure)
EMOM x 12:
Min 1: Prone Shoulder Swimmers: 6 reps, slow & controlled
Min 2: Bear to Table Switches: 5 reps/direction
Min 3. Single Arm Hang From Bar: 5-10 swings/side – switching back & forth very slow & controlled
Metcon (2 Rounds for time)
0-8 min:
For time:
30 Burpee – 6″ touch to bar overhead
50 DU’s
30 Kip HSPU – 2020 Open Standard
50 DU’s
30 CTB Pull Ups
50 DU’s
Rest 2 min
10-20 min:
10 min AMRAP:
30 CTB Pull Ups
30 Kip HSPU – 2020 Open Standard
30 Burpee – 6″ touch to bar overhead
150 DU