1
Oct
October 2,2018
United Performance – CrossFit
Warm-up (No Measure)
12 min EMOM:
Min 1- Row/Assault 30 seconds @ moderate pace
Min 2- 5 Scapula pull ups + 5 Strict Pull ups
Min 3- 10 Box jumps step downs 30/24″
Min 4- Hollow body hold 30 seconds
Hang Power Clean (Build to a max in 10 min )
Metcon (Time)
3 Rounds for time:
20 Hang Power Cleans 115/75
25 Wall balls
30/22 Calorie Row