June 21,2019

United Performance - CrossFit

Warm-up (No Measure)

100 Singles, 250m Ski Erg, 250m Row, 12/10 Calorie Assault

+

Banded Lateral walk 50ft + 15 Squats

Banded Side lying leg lifts

+

20 Leg Swings front to back and side to side

+

10-15 min Practice on cleans, tall cleans, drop cleans, fast elbows, resting bar on shoulders not wrist

Power Clean (Tough double in 15 seconds (as singles) )

Metcon (Time)

3 Rounds

75 Double under

50 Air Squat

15 Hang Power Clean 135/95

Scaled:

150 singles

50 Air Squats

15 Hang Power Clean 95 /65