October 17,2018

United Performance – CrossFit

Metcon (No Measure)

2 Sets:

6 Half Kneeling Bottom Up KB Press/arm

rest 15 sec

30ft Single Arm Bottom Up KB Overhead Carry/arm

rest 15 sec

50 single unders or 50 DU

rest 15 sec

5 Junk yard dog over partner

rest 15 sec

15 air squats @3021

Hang Power Clean (3 Reps EMOM for 5 min @75-80% )

Metcon (Time)

3 Rounds for time:

10 Power Cleans 135/95

10 Burpees