August 30,2018

United Performance - CrossFit

Warm-up (No Measure)

EMOM x 12mins:

Min 1 – 5 Seated Box Jumps (increase height each round)

Min 2 – 8-10 Double Kettlebell Cleans hold 1 second in rack of each rep (moderate weight)

Min 3 – Assault 30 Seconds @moderate effort

Metcon (AMRAP - Rounds and Reps)

20 min AMRAP

2 Rope Climbs

12 KBS 70/53

22/16 Calorie Assault bike

Scaled:

4 Laying rope pulls

12 KBS 44/26

16/12 Calorie Assault Bike