September 24,2019

United Performance - CrossFit

Warm-up (No Measure)

Coaches Choice

Metcon (Time)

20 sets of 5 UB CTB Pull up for time:

8 min CAP

Scaled:

5 min AMRAP:

Unbroken set of 3-5 CTB Pull-Ups Or AMRAP Regular Kipping Pull-Ups if unable to string together

Metcon (4 Rounds for reps)

5 min AMRAP:

30 S2O 115/85#

30 Strict HSPU’s

rest 2 min

5 min AMRAP:

30 TTB

50ft HS Walk (25ft turnarounds)

Rest 2 min

x 2 sets

Scaled:

5 min AMRAP:

30 S2O 85/55#

30 Hand Release Push-Ups or Regular Push-Ups

rest 2 min

5 min AMRAP:

30 Hanging Knee Tucks / V-Ups

20 Wall Facing HS Shoulder Taps or 4 Wall Walks or 30 Plank Position Shoulder Taps

Rest 2 min

x 2 sets