181116

CrossFit (Performance)
A.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 20X1
Rest 60 seconds
Weighted Pistols x 6 reps each leg
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Wall Ball Shots (20/14 lbs to 10′)

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
20 Mountain Climbers (each step is one rep)

CrossFit Light (Fitness)
A.
Four sets of:
Single-Leg Box Step-Up x 8-10 reps each leg
Rest 60 seconds
Pronated Grip Pull-Ups x 4-6 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Hanging Knee Raises
10 Wall Ball Shots

Rest exactly 3 minutes, and then,

Complete as many rounds and reps as possible in 5 minutes of:
10 V-Ups
20 Mountain Climbers (each step is one rep)