September 24,2018

United Performance – CrossFit

Warm-up (No Measure)

4 Sets Not For Time:

5 Single Arm KB Front Squats Right

5 Single Arm KB Sotts press Right

5 Single Arm KB Front Squats Left

5 Single Arm KB Sotts Press Left

Rest 15 sec

15 sec Side planks

Rest 15 sec

20 sec Banded dead bugs

Rest 1 min

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

30 Wall balls 20/14#

20 Power Snatch 75/55

5 Ring Muscle ups

Scaled:

30 Wall balls 14/10#

20 Power Snatch 45/35

5 CTB+5 Push ups (5 Ring Row + 5 Push ups)