October 8,2019

United Performance – CrossFit

Warm-up (No Measure)

Speed step beaded jump rope test

+

Coaches choice

Metcon (3 Rounds for reps)

4 min amrap:

10 DB Power Snatch – 50/35# alternate hands

40 Double Unders

Rest 4 min

4 min amrap:

10 DB Power Clean 50/35# per hand

10 Cal Row

Rest 4 min

4 min amrap:

4 DB Devil Press – 50/35# per hand

4 Strict HSPU’s

Scaled:

Single under, kipping HSPU

Metcon (4 Rounds for time)

2 sets:

A1. Strict L-Pull-Ups: AMRAP

A2. Strict Ring Dips: AMRAP

Rest 1-2 min b/t each

Scaled:

2 sets:

A1. Strict Tuck Pull-Ups: AMRAP

A2. Strict Bar Dips: AMRAP

Rest 1-2 min b/t each

Metcon (No Measure)

10 minutes on choice machine at an easy/conversation pace