January 6,2020

United Performance – CrossFit

Warm-up (No Measure)

1-2 sets of 6-8 reps of the following movements:

-RDL’s

-Deadlifts

-Hang Snatch Shrugs

-Hang Muscle Snatch

-Squatting Quad Ankle Rocks

-Heaving Snatch Balance

-Overhead Squats

-Snatch Pull Unders

-Hang Power Snatch

-Hang Squat Snatch

Snatch (Build to 1RM in 15 min )

Metcon (Calories)

EMOM x 14:

Min 1: 1 Round of “Cindy”

Min 2: 50 sec A/B Calories

*Score is total calories at the end of the 14 minutes.

*1 Round = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats