July 17,2019

United Performance – CrossFit

Warm-up (No Measure)

Row 500m

+

Banded hip distraction 1 min per side

+

Coaches dynamic warm up, tall cleans, fast elbow drills, drop clean tech work

Squat Clean (4 reps EMOM for 5 min (same weight as last week) )

Front Squat (2,2,2 (at 10-15lb heavier than last week) )

Metcon (No Measure)

2 Rounds for Quality

10 Strict Pull ups or banded pull up

20 Strict Press empty bar