190816

CrossFit (Performance)
A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 2 reps @ 90% or more of 1-RM

B.
“Karen”
For time:
150 Wall Ball Shots (20/14 lbs)

CrossFit (Fitness)
A.
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Bulgarian Split Squat x 8-10 reps @ 31X1
Station 2 – Right Leg Bulgarian Split Squat x 8-10 reps @ 31X1
Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010
Station 4 – Reverse Snow Angels x 15 reps @ 2020

B.
For time:
500 Meter Row
50 Wall Ball Shots
500 Meter Row