181213

CrossFit (Performance)
A.
Four sets of:
Bench Press x 4-6 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds

B.
Five sets for max reps (of Dips):
In 60 seconds, complete 15 Burpees and then as many reps as possible of Unbroken Ring Dips
Rest 60 seconds between sets

CrossFit (Fitness)
A.
Four sets of:
Bench Press x 4-6 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds

B.
Five sets for max reps (of Dips):
In 60 seconds, complete 15 Burpees and then as many reps as possible of Stationary Dips
Rest 60 seconds between sets