181217

CrossFit (Performance)
A.
Every 3 minutes, for 18 minutes (6 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)

B.
For time:
1000 Meter Row
50 Kettlebell Swings

CrossFit (Fitness)
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Deadlift x 6-8 reps @ 20X1
Station 2 – Dumbbell Bench Press x 6-8 reps @ 20X1
Station 3 – Jump Rope Technique x 60 seconds

B.
For time:
1000 Meter Row
50 Kettlebell Swings