August 28,2018

United Performance - CrossFit

Warm-up (No Measure)

3 Rounds not for time:

Assault Bike 90 seconds @ moderate pace

9 Pike Ups Slow and Controlled

6 Single arm Ring Row/arm

6 Single Arm KB Front Rack Reverse Lunge/leg @ 20X1 tempo

The Chief (AMRAP - Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles