September 11,2019

United Performance – CrossFit

Warm-up (No Measure)

Assault Bike 2 min

+

Banded lateral walk + 5 Squats + Banded lateral walk

20 Side lying leg lifts

+

Leg Swings front to back, side to side, and 10 wall facing air squats

Squat Clean and Jerk (4-6 Singles @75%+ rest as needed b/w singles )

Back Squat (3X3 rest 2 min (build up each set) )

Metcon (Time)

For time:

15 Power Clean & Jerk 135/95

30 Deadlift 135/95

60 Wallball 20/14

20 Front Squat 135/95

*15 min Cap

Scaled:

For time:

15 Power Clean & Jerk – 95/65 (or DB Hang Power C/J)

30 Deadlift 95/65

60 Wallball 14/10

20 Front Squat 95/65