October 19,2018

United Performance – CrossFit

Warm-up (No Measure)

2 Sets:

6-8 Half Kneeling double Kettlebell Press

rest 15 sec

20ft double KB front rack Lateral Band Walk

rest 15 sec

10 SidePlank Rotations

rest 15 sec

12/8 Calorie Row

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

30 Push Jerk 95/65

30 Box Jumps 24/20

30/22 Calorie Row

30 TTB

Scaled:

18 min AMRAP

20 Push Jerk 65/45

20 Box Jumps 20″ Step up

22/14 Calorie Row

20 TTB