CrossFit (Performance)
A. Every 2 minutes, for 18 minutes (9 sets) Clean & Jerk *Sets 1, 4 & 7 = 3 reps *Sets 2, 5 & 8 = 2 reps *Sets 3, 6 & 9 = 1 rep B. Complete as many rounds and reps as possible in 6 minutes of: 10 Burpees 15 Shoulder to Overhead (115/75 lbs) 20 Pull-Ups CrossFit (Fitness) A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds 80-Meter Suitcase Carry – switch arms halfway Rest 60 seconds Tempo Push-Ups x Max Reps @ 1111 Rest 60 seconds B. Complete as many rounds and reps as possible in 6 minutes of: 10 Burpees 10 Dumbbell Push Presses 10 Dumbbell Box Step-Ups
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December 2020
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