October 18,2017

United Performance – CrossFit

Warm-up (No Measure)

Single arm/ Barbell Sotts Press

10X3 rest 1 min b/w arms

Snatch Balance (moderate single (with perfect mechanics) )

Power Snatch OHS Complex (1PSX1 OHSX1 rest as needed to tough single )

1 Power Snatch + 1 OHS

Metcon (No Measure)

20 Back extensions

20 Super mans

15 Back Extensions

15 Hollow body rocks

10 back extensions

1 min plank