CrossFit (Performance)
A. Every 3 minutes, for 15 minutes (5 sets) of: Back Squat x 2 reps *Sets 1-4 – 2 reps @ 88-94% *Set 5 – Max Reps @ 90% B. Three rounds for time of: 10 Chest-to-Bar Pull-Ups 15 Box Jump-Overs (24″/20″) 20 Wall Ball Shots (20/14 lbs) CrossFit (Fitness) A. Four sets of: Back Squat x 4-6 reps @ 32X1 Rest 60 seconds Single-Arm Dumbbell Row x 6-8 reps each @ 21X0 Rest 60 seconds 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Rest 60 seconds B. Three rounds for time of: 5 Dumbbell Box Step-Overs 10 Strict Pull-Ups 20 Wall Ball Shots
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December 2020
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