March 16,2020

United Performance – CrossFit

Warm-up (No Measure)

C/J Barbell Warm-Up Complex:

3 x Kang Squat + 3 x FS + 3 x Muscle Clean + 3 x Clean Pull Unders + 3 Split Jerks

*4-5 complexes drilling positions, opening hips, working bar path

Squat Clean Complex (1 complex every 90 seconds X5 )

Squat Clean + Squat Clean and Jerk+ Jerk
*No heavier than 80% 1RM, working technique today

Metcon (4 Rounds for reps)

For reps:

3 min AMRAP: Strict Pull-Ups

3 min AMRAP: Ski Erg – Calories

3 min AMRAP: DB Bench Press – 50#/35#

3 min AMRAP: Bike Erg Calories

Rest 1 min b/t each station