January 24,2020

United Performance – CrossFit

Clean Grip Deadlift (11,9,7,5 reps – 1 new set every 2 minutes )

slight increase in load each set

Barbell Row (8-10 every 90 seconds X3 )

Supinated Grip Bent Over Barbell Rows:

Metcon (3 Rounds for reps)

4 min AMRAP:

15 TTB

15 KB Swings – 53/35#

15 Wallball

45 DU’s

Rest 2 min

4 min AMRAP:

10 TTB

10 KB Swings – 53/35#

10 Wallball

30 DU’s

Rest 2 min

4 min AMRAP:

5 TTB

5 KB Swings – 53/35#

5 Wallball

15 DU’s