December 2,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded hip distraction, Banded lateral walk + 10 Squats

+

Assault 20/14 calories

+

Frankenstiens, spider man into hamstring, broad jump

Metcon (3 Rounds for weight)

EMOM x 12:

Min 1: 5 Back Squats @ 75-80% 1RM

Min 2: 7 TnG Deadlifts @ 65-70% 1RM

Min 3: 9 DB Bench Press - Tough weight, but unbroken for all sets

*3 station setup, 3 people start on different movements

Metcon (2 Rounds for reps)

4 min amrap:

21-15-9

Thrusters - 95/65#

Lateral Burpees Over Bar

2 Min Rest

4 min amrap:

21-15-9

Row - Calories

Box Jump Overs - 24/20″