November 28,2017

United Performance - CrossFit

Metcon (Time)

EMOM for 9 min

Min 1-5 Strict Pull ups

Min 2- 10 Scapula Pushups

Min 3- 10 single arm OHS (go as low as can with good form light weight)

For time:

15 Thrusters 95/65

30 Calorie Row

90 Double Unders

30 Calorie Row

15 Thrusters