October 4,2018

United Performance – CrossFit

Warm-up (No Measure)

3 Sets For Quality:

Run 100m

3 DB Hang Squat Clean Right

3 Single Arm DB Push Press Right

3 Single Arm DB Overhead Squats Right

15 sec Bent knee Hollow Body Rock

3 DB Hang Squat Clean Left

3 Single Arm DB Push Press Left

3 Single Arm DB Overhead Squats Left

Metcon (Time)

5 Rounds for time:

10 Deadlifts 185/135

200m run

30 sit ups

40 double unders

Scaled:

135/95

80 singles