September 14,2018

United Performance - CrossFit

Warm-up (No Measure)

3 Sets Not For Time:

40 seconds Jump rope (doubles or singles)

5 Single Arm DB Hang Muscle Snatch Right arm

5 Single Arm DB Push Jerk Right arm

8 V-Ups

5 Single Arm DB Hang Muscle Snatch Left arm

5 Single Arm DB Push Jerk Left arm

Metcon (Time)

10 Muscle ups

100 Double unders

20 Squat Snatch 135/95

100 Double Unders

10 Muscle ups

Scaled:

15 Pull ups + 15 Push ups

150 singles

20 Power Snatch 65/45

150 Singles

15 Pull ups + 15 pushups