August 31,2018

United Performance - CrossFit

Warm-up (No Measure)

3 Sets:

10 Alternating KB Push Press 5 per arm @30X0 Tempo (light)

Rest 15sec

8 Jefferson Curls with KB @3030 Tempo

Rest 15sec

45sec Deadbug

Rest 60sec

Metcon (Time)

5 Rounds for time:

12 Thrusters 95/65

12 TTB

Scaled:

5 rounds for time:

10 Thrusters 65/45

10 Hanging Knees to chest