March 13,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded Shoulder distraction 1 min per side

+

Ski erg 250m

Assault bike 2 min

+

Spiderman into hamstring, inch worm into pushup,

+

5 Hang Squat snatch

10 Ring Rows

10 burpees over empty bar

Hang Snatch (Build to a tough triple )

Metcon (AMRAP - Rounds and Reps)

10 min AMRAP

8 CTB Pull ups

8 bar facing burpees

8 OHS 135/95

Scaled:

8 Jumping Pull ups

8 Burpees

8 OHS 95/65