November 10,2016

United Performance - CrossFit

PJ + SJ Complex (Push Jerk X3 Split Jerk X1 rest 3 min X3 )

Metcon (Time)

WOD: For Time:

5-4-3-2-1

Strict HSPU

10-8-6-4-2

Ring Dip

20-16-12-8-4

Box Jumps 24/20

Cool down assault bike or row 5-10 min