November 18,2019

United Performance - CrossFit

Warm-up (No Measure)

Row 250m Ski Erg 250m

+

Ostrich, Frankensteins, 10 Kip Swings + 10 Ring Rows + 10 Push ups + 10 Air Squats+ 10 Burpees

Metcon (Weight)

3 sets:

A1. Clean Grip RDL @ 2020: 8-10 reps

A2. 60 sec AMSAP Chin Over Bar Hold (supinated grip)

A3. Strict Ring Dips: 4-6 Tough Reps

*Start new exercise every 90 seconds

Metcon (4 Rounds for reps)

Every 5:30 x 4 sets:

Set 1 - Row 500m / Set 2 - Ski 500m (W - 425m on machines)

15 Thrusters - 75/55#

AMRAP Bar Facing Burpees in Remaining Time

*Score is total burpees, stop at 4:30 min mark & rest 1 min before starting each set