190705

CrossFit (Performance)
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps

*Set 1 – 75%
*Set 2 – 80%
*Set 3 – 85%
*Set 4 – 87-90%
*Set 5 – 90% or more

B.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (115/75 lbs)
Toes to Bar
Box Jump-Overs (24″/20″)

CrossFit (Fitness)
A.
Every minute, on the minute, for 15 minutes (5 sets of each):
Staiton 1 – Goblet Squat x 6 reps @ 32X1
Station 2 – Landmine Press (Left) x 8 reps @ 21X1
Station 3 – Goblet Squat x 6 reps @ 32X1
Station 4 – Landmine Press (Right) x 8 reps @ 21X1
Station 5 – Prone Plank Hold x 40 seconds

B.
Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell Thrusters
Dumbbell Box Step-Overs