November 8,2017

United Performance – CrossFit

Metcon (Weight)

EMOM for 12 min

Odd- 3 Position Clean Hip-knee-floor

Build each set

Even- 30 Second Hollow body hold

CORE- EMOM for 12 min

1- 20 Sec OH squat hold

2- 15 situps

3-7 strict Pullups