September 17,2019

United Performance – CrossFit

Warm-up (No Measure)

Couch Stretch 1 min per side, Banded shoulder distraction 1 min per side

+

2 Sets:

10 Calorie Assault Bike

10 Air Squats

10 empty bar power cleans

5 Burpees

HR Push ups (Time)

50 HR push up for time/Banded Variation

*8 min cap

Metcon (3 Rounds for time)

For time:

15 Power Clean/Jerk 95/65

30 Wallball 20/14#

Rest 1:1

For time:

20 Push Press 135/95

50 Wallball 20/14#

Rest 1:1

For time:

10 Power Clean 185/130

70 Wallball 20/14#

Scaled:

75/55

95/75

135/95