April 3,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded Shoulder distraction 1 min per side

+

Knee hug into spiderman, Walking pigeon

+

2 Sets:

Row 250m

20 Sec reverse plank

20 Sec hollow body rock

10 Strict Press empty bar

Drop Jerk (5,5,5 rest 1 min with empty bar )

Split Jerk (Build to a tough double )

Metcon (AMRAP - Reps)

7 min AMRAP

1 Power Clean 155/105

30 Double Under

2 Power Clean 155/105

30 DU

3 Power Clean 155/105

30 DU

4 Power Clean 155/105

30 DU

etc…

Scaled:

95/65

60 Single Under