190712

CrossFit (Performance)
A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

B.
In teams of four, complete as many rounds and reps as possible in 18 minutes of:
200 Meter Run
20 Walking Lunges with 32/24 kg Kettlebells

Each team has one person running at a time and 1 person doing walking lunges.

CrossFit (Fitness)
A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B.
In teams of four, complete as many rounds and reps as possible in 18 minutes of:
15/10 Calories of Assault Bike (or 200 Meter Run)
20 Walking Lunges with Kettlebells

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