190625

CrossFit (Performance)
A.
Take 20 minutes to build to today’s 1-RM Push Press

B.
Complete as many rounds and reps as possible 3 minutes of:
5 Strict Pull-Ups
10 Russian Kettlebell Swings (32/24 kg)
15 Push-Ups

Rest 3 minutes, and repeat for a total of 3 working sets.

CrossFit (Fitness)
A.
Five sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Stationary Dips x Max Reps @ 1111
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds

B.
Complete as many rounds and reps as possible 3 minutes of:
5 Strict Pull-Ups
10 Russian Kettlebell Swings
15 Push-Ups

Rest 3 minutes, and repeat for a total of 3 working sets.