November 19,2018

United Performance – CrossFit

Warm-up (No Measure)

1 Set:

Row 300m

Banded Hip Distraction 1 min per side

Hollow Body Rock 30 seconds

Spiderman into Hamstring

Knee hug into lunge

50ft Banded lateral walk + 10 air squat

Front Squat (1 Rep Max )

Metcon (AMRAP – Reps)

2 min Clock

12 Thrusters 95/65

6 Power Snatch 95/65

AMRAP

Pull up remaining time

Rest 1 min

2 min Clock

12 Thruster 95/65

6 Power Snatch 95/65

AMRAP Burpee remaining time

Rest 1 min

X2

Score is total number of pull ups and burpees added up