March 19,2019

United Performance – CrossFit

Warm-up (No Measure)

Couch stretch 1 min per side

+

Run 200m, ostrich stretch, frankenstein, walking knee hug, high knees, butt kickers, karaoka,

+

2 Rounds

10 empty bar deadlift

5 burpees

Metcon (3 Rounds for reps)

5 min AMRAP

Run 600m buy in

12 Deadlifts 185/135

12 Box jump over 24/20

Rest 5 min

5 min AMRAP

Run 400m buy in

9 Deadlifts 225/155

9 Burpees

Rest 5 min

5 min AMRAP

Run 200m buy in

6 Deadlifts 275/185

6 Burpee box jump over 24/20

Scaled:

135/95

155/105

185/115