181003

CrossFit (Performance)
A.
Five sets of:
Hang Clean x 3 reps
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 12 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Wall Ball Shots (20/14 lbs)
10 Single-Arm Kettlebell Push Presses (5 each arm)

CrossFit Light (Fitness)
A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Single-Arm Dumbbell Row x 6-8 reps each arm @ 2111
Rest 45 seconds
Double-Under Technique Work x 45-60 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
15 Kettlebell Swings
15 Wall Ball Shots
10 Single-Arm Kettlebell Push Presses (5 each arm)