10
Sep
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