March 5,2019

United Performance - CrossFit

Warm-up (No Measure)

Row 500m

Run 400m

+

2 sets:

10 Empty bar power cleans

15 sec Passive Bar Hang

10 Tuck Ups

20 sec hand stand hold

Weighted Pull-ups (1,1,1 rest 10 sec )

A1. Weighted Pull up 1,1,1 rest 10 sec

A2. 30-45 sec handstand hold on wall rest 2 min

Metcon (Time)

For time:

15-12-9

Power Clean 115/75

Burpee box jump over 24/20

Scaled:

15-12-9

Power Clean 75/55

Burpee box step over