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#