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