191002

CrossFit (Performance)
A.
Take 15-20 minutes and build to today’s 1-RM Power Clean

B.
For time:
30 Calories of Rowing
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups

CrossFit (Fitness)
A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Jump Rope Practice x 60 seconds
Rest 60 seconds

B.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
Row 30 Calories