September 5,2018

United Performance - CrossFit

Warm-up (No Measure)

12 min EMOM

Min 1 – 6 double Kettlebell front Rack Step Ups (Low Box)

Min 2 – 8-10 Banded good mornings

Min 3 – Assault Bike 30sec (increase pace each minute from easy to tough)

Metcon (Time)

“LOVE”

36 Wall Balls

1 Complex (#155/105 - 1 Deadlift followed by 1 High Hang Clean followed by 1 Hang Clean followed by 1 full Power Clean & Jerk then 2 burpees over the bar)

36 Weighted Lunges (53/35 KB locked in under chin)

1 Complex

36 KB Swings (53/35)

1 Complex

36 Box Jumps (24/20)

1 Complex

36 Pull Ups

1 Complex

36 Abmat Sit Ups

1 Complex

36/28 Calorie Bike