181001

CrossFit (Performance)
A.
Three sets of:
Deadlift x 4-5 reps
Immediately followed by: Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes)
Rest 3 minutes

B.
Three sets for times of:
500 Meter Row
5 Thrusters (155/105 lbs)
10 Burpees Over the Barbell
Rest 3 minutes

CrossFit Light (Fitness)
A.
Four sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Supine Leg Lowering x 10-15 reps @ 3011 (lower back remains in contact with the floor)
Rest 45 seconds

B.
Three rounds for time of:
500 Meter Row
10 Dumbbell Thrusters
10 Burpees