181011

CrossFit (Performance)
A.
Five sets of:
Deadlift x 3-5 reps
Rest 20 seconds
Tempo Ring Dips x Max Reps @ 2111

Rest 2-3 minutes

B.
For time:
Run 800 Meters
Row 1000 Meters
Run 800 Meters

CrossFit Light (Fitness)
A.
Three sets of:
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds
Tempo Push-Ups x 10-15 reps @ 2111
Rest 45 seconds
Russian Step-Ups x 10 reps per leg
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
For time:
Run 800 Meters
Row 1000 Meters
Run 800 Meters