10
Sep
September 11,2018
United Performance – CrossFit
Warm-up (No Measure)
4 Sets:
Row 60 sec at an easy pace
6 KB Single arm Clean and Push Press Right
6 KB Single arm Clean and Push Press Left
15 sec Single Leg Elbow Plank/leg
rest 45 sec between sets
Metcon (Time)
5 Rounds of “Cindy”
5 Pull ups
10 Push ups
15 Air Squats
into
3 Rounds of “DT”
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Shoulder to OH 155/105
into
1K row
Scaled:
5 Ring Rows
10 Push ups on knees
15 Air Squats
into
DT
weight 65/45
into
800m Row