May 18,2020

United Performance – CrossFit

Metcon (2 Rounds for reps)

5 sets:

A1. Ring Rows: 30 sec AMRAP

Rest 30 sec

A2. Deadlift: 30 sec AMRAP: 185/135#

Rest 30 sec

Metcon (Time)

10 Rounds for time:

10 Wallball – 20/14#

10 Box Jump Overs – 24/20″

10 SA KB Snatch – 53/35# (5/side)

*15 min cap

At home

5 sets:

A1. Ring Rows or Towel Row Variation: 30 sec AMRAP

Rest 30 sec

A2. Deadlift: 30 sec AMRAP w/ Loaded Object

Rest 30 sec

Part 2 – Met-Con:

10 Rounds for time:

5 Jumping Air Squats w/ Loaded Object

10 Tuck Jumps

10 SL Hip Thrusts (5/side)

*15 min cap