November 20,2019


November 20,2019

United Performance – CrossFit

Warm-up (No Measure)

Coaches choice: Get Fired up to lift

The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
Score is the total of max effort on all three lifts. Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt. Clean is from the ground, power or full/squat.

*15 min Warm-Up, 21 min Cap on Total (Roughly 7 minutes for each lift

Metcon (3 Rounds for reps)

3 Rounds for total reps

3 min AMRAP:

3 Power Clean – 135#/95#

6 Push-Ups

9 Air Squats

Rest 1 min b/t AMRAP’s