190416

CrossFit (Performance)
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 6 reps

*Sets 1-4 – 6 reps @ 75-82%
*Set 5 – Max Reps @ 80%

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Meters of Walking Lunges
30 Double-Unders

CrossFit (Fitness)
A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Nose-to-Wall Handstand Hold x 30-45 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
20-Meters of Walking Lunges