180904-after squat

CrossFit Lah Workout of the day -4 September 2018


CrossFit (Performance)
A.
Three sets of:
Back Squat x 8-10 reps @ 3011
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps
Rest 2 minutes

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Thrusters (95/65 lbs)
10 Pull-Ups


CrossFit Light (Fitness)
A.
Three sets of:
Back Squat x 8-10 reps @ 3011
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Side Planks x 45 seconds each side
Rest 45 seconds

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Dumbbell Thrusters
5 Strict Pull-Ups