21
Jan
January 22,2020
United Performance – CrossFit
Warm-up (No Measure)
EMOM x 9 w/ BB for quality/foot work:
Min 1 – Jerk Balance: 3 reps w/ bar at forehead
Min 2 – Jerk Balance: 3 reps w/ bar in front rack
Min 3 – Split Jerk: 3 reps w/ 2 sec pause in dip before drive
Front Squat (ough 5 reps for the day in 3 working sets)
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
Row 500m/450m
15 CTB Pull-Ups
12 DL – 135/95#
9 Hang Power Clean – 135/95#
6 S2O – 135/95#