180918-bad

CrossFit Lah Workout of the day -18 September 2018

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CrossFit (Performance)
A.
Four sets of:
Back Squat x 4-6 reps
Rest 3 minutes

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Box Jump-Overs (24″/20″)
10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)


CrossFit Light (Fitness)
A.
Three sets of:
Back Squat x 8-10 reps @ 3011
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Ring Row x 8-10 reps @ 2111
Rest 45 seconds

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Box Jump or Step-Overs
10 Alternating Single-Arm Dumbbell Snatches