190805

CrossFit (Performance)
A.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 6 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 5th and 6th reps should be a grind; in set 3 your chances of making the 6th rep should be 50/50, and the fourth set will be a test of mental fortitude.

B.
Against a 4-minute running clock, perform a total of 3 sets of:
Run 400 Meters or Row 500m
Max Reps of Single-Arm Overhead Dumbbell Squats (55/35 lb DB or KB)
Rest 2 minutes between sets.

CrossFit (Fitness)
A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 45 seconds
Reverse Snow Angels x 15 reps @ 2020
Rest 45 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 45 seconds

B.
Against a 4-minute running clock, perform a total of 3 sets of:
Run 400 Meters or Row 500m
Max Reps of Single-Arm DB Overhead Reverse Lunge
Rest 2 minutes