181030

CrossFit (Performance)
A.
Take 15-20 minutes to build to a 1-RM Shoulder Press

B.
Complete as many rounds as possible in 12 minutes of:
3 Strict Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
30 Double-Unders

CrossFit Light (Fitness)
A.
Four sets of:
Shoulder Press x 4-6 reps @ 2111
Rest 60 seconds
Hollow Rocks x 30 reps
Rest 60 seconds

B.
Complete as many rounds as possible in 12 minutes of:
3 Strict Pull-Ups
6 Strict Handstand Push-Ups or L-Seated DB Presses
9 Stationary Dips