190702

CrossFit (Performance)
A.
Six sets of:
Overhead Squats x 3 reps
Rest 2 minutes

Start around 70% of your 1-RM and build in load over the course of the 6 sets.

B.
For time:
Row 1000 Meters
20 Squat Snatches (135/95 lbs)

CrossFit (Fitness)
A.
Three sets of:
Overhead Squat x 6 reps @ 3311
Rest 45 seconds
Supine Med Ball Leg Curls x 12 reps @ 2110
Rest 45 seconds
L-Sit x 45-60 seconds
(accumulate the time if you can’t do this in one effort)
Rest 45 seconds

B.
For time:
Row 1000 Meters
40 Kettlebell Swings
40 Goblet Squats