October 9,2018

United Performance - CrossFit

Warm-up (No Measure)

2 Sets:

Row 300m

20 mountain climbers

20 ft Ostrich stretch

20ft knee hug into lunge

10 Tuck Ups

5 Junk yard dogs over partner

Hang Power Clean (3 Reps EMOM for 5 min @70% of last weeks 1RM )

Metcon (3 Rounds for reps)

3 min AMRAP

21 DL 155/105

21 Burpees over rower

Max Cals in remaning time

Rest 3 min

3 min AMRAP

18 DL 185/135

18 Burpees over rower

Max Calorie Row remaining time

Rest 3 min

3 min AMRAP

15 DL 225/155

15 Burpees over rower

Max Cal in remaining time

Scaled:

135/155/165 Mens

75/85/95 Womens

45/55/65 Beginner