September 23,2019

United Performance – CrossFit

Warm-up (No Measure)

Row 250m/Ski Erg 250m

+

Banded Lateral Walk 50ft + 10 Squats

Banded tall plank lateral walk 50ft + 5 Push ups

+

Frankenstiens, 10 Wide Stance good mornings

+

DB OHS tech

Metcon (AMRAP – Rounds and Reps)

20 min amrap:

40 Cal Row

30 Power Snatch 75/55#

20 SA DB OHS 50# (10 per arm)

10 Hand Release Bar Facing Burpees

Scaled: 55/35 Power Snatch

DB OHS (lighter OHS or DB Front Squat)

Metcon (Weight)

EMOM 10 min:

Odd – 6-10 TnG Deadlift 225/155#

Even – 30-60 double unders

*Aim for about 20-30 seconds of work for the double unders