June 4,2019

United Performance - CrossFit

Warm-up (No Measure)

Row 500m Ski 350m Assault Bike 12 calories

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Spiderman into hamstring, inch worm into push up

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Speed step test 1 min (only count right leg hit)

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2 Sets:

10 double under

10 V-ups

10 Deadlifts empty bar

10 front squats

5 Hang Squat cleans

Metcon (Time)

5 Rounds

Row 250m

30 Double under

9 Hang Squat Clean 115/75

Scaled: 5 Rounds

Row 250m

60 single under

9 Hang Squat Clean 75/55