October 15,2018

United Performance – CrossFit

Warm-up (No Measure)

2 Sets:

Row 500m

30 sec spiderman right

30 sec spiderman left

10 KB Strict Press right

10 Cossack squat @30X1

10 KB Strict Press left

5 Single arm KB OHS right

5 Single arm KB OHS left

Squat Snatch (Technique 15 min + build to moderate single )

Metcon (Time)

21-15-9

Squat Snatch 95/65

CTB Pull ups

Scaled:

21-15-9

Power Snatch 65/45

Jumping CTB

Beginner

21-15-9

DB Power Snatch

Ring Row