181119

CrossFit (Performance)
A.
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Dumbbell External Rotation x 10-12 reps each @ 2110
Rest 90 seconds

B.
Three rounds for time of:
20 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)

CrossFit Light (Fitness)
A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Dumbbell External Rotations x 10-12 reps each arm @ 2110
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds

B.
Three rounds for time of:
20 Calories of Rowing
30 Wall Ball Shots