October 31,2018

United Performance – CrossFit

Warm-up (No Measure)

2 Sets:

Assault Bike 60 sec

Junk yard dog 5 reps

Walking knee hug into lunge

5 single leg good morning per/leg

5 single arm DB Push jerk per/arm

5 single arm OHS per/arm

Hang Power Clean (Build to a max in 10 min )

Metcon (3 Rounds for reps)

Compare to August 22,2018

3 min AMRAP

3 Power Cleans

3 Front Squats

3 Push Jerks

135/95

Rest 3 min

3 min AMRAP

3 Power Cleans

3 Front Squats

3 Push Jerks

155/105

Rest 3 min

3 min AMRAP

3 Power Cleans

3 Front Squats

3 Push Jerks

185/135

Scaled:

75/45

85/55

95/65