November 2,2018

United Performance – CrossFit

Warm-up (No Measure)

2 Sets:

Ski 12/10 Calories

20 sec passive hang on pull up bar + 10 kip swings

Spiderman into hamstring

+

2 Sets:

Row 12/10 Calories

10 OHS with empty bar

Inch worm into push up

Metcon (Time)

27-21-15-9

TTB

OHS 95/65

Burpees over bar

Scaled:

21-15-12-9

Knees to chest

OHS 55/35

Burpees