March 22,2019

United Performance - CrossFit

Warm-up (No Measure)

Banded Shoulder distraction 1 min per side

Couch Stretch

+

Frankensteins, Spiderman in to hamstring, ostrich, inch worm

+

3 Sets

10 empty bar thrusters

5 strict pull up

(next set kipping pull up, final set, CTB pull ups)

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes