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