7
Oct
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