190904

CrossFit (Performance)
A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.

B.
For time:
60/40 cal row (or 50/35 Calories of Assault Bike)
50 Pull-Ups
100-Foot Walking Lunges with KB/DB Farmer’s Carry (55/35 lbs)

CrossFit (Fitness)
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Barbell Glute Bridges x 10 reps @ 20X1
(go heavy on these!)
Station 2 – Strict Pull-Ups x 8-10 reps @ 2111
Station 3 – 100-Meter Suitcase Carry (Left Arm)
Station 4 – 100-Meter Suitcase Carry (Right Arm)

B.
For time:
60/40 cal row (or 50/35 Calories of Assault Bike)
50 Kettlebell Swings
50-Meter Walking Lunges with KB/DB Farmer’s Carry