181004

CrossFit (Performance)
A.
Three sets of:
Front Squat x 5 reps
(find today’s 5-RM)
Rest 3 minutes

B.
For time:
30 Pull-Ups
20 Box Jumps (24″/20″)
10 Snatch (135/95 lbs)
20 Box Jumps (24″/20″)
30 Pull-Ups

CrossFit Light (Fitness)
A.
Three sets of:
Front Squat x 8-10 reps @ 3011
Rest 60 seconds
Strict Pull-Ups x 5-7 reps @ 2111
Rest 60 seconds
Kettlebell Windmills x 5 reps each side
Rest 60 seconds

B.
Five rounds for time of:
10 Heavy Goblet Squats
10 Jumping Lunges