January 20,2020

United Performance - CrossFit

Snatch (Pause Squat Snatch 3 reps + 1 OHS @ 3311)

1 Complex every 2 min x 5 sets

Snatch Grip Deadlift (6-8X3 )

Snatch Grip RDL @ 4121 tempo: 6-8 reps every 2 min x 3 sets

Metcon (8 Rounds for time)

Every 2 min x 6 sets:

Set 1:

8 Burpees with clap overhead AFAP

200′ shuttle run (4 x25′ down 25′ back) @ high effort

+

Set 2:

A/B 12/10 Cal @ high effort

6 Burpee Broad Jumps - 6ft/4ft (feet clear line) - AFAP

*Alternate sets to complete 4 of each.