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