191007

CrossFit (Performance)
A.
Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat,

and then…

B.
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 2-3 reps @ 30X1

C.
Against a 2-minute running clock, perform the following:
15/10 Calorie Assault Bike or Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs)

Rest 2 minutes between sets, and complete a total of three sets.

CrossFit (Fitness)
A.
Three sets of:
Goblet Squat x 10-12 reps @ 21X0
Rest 45 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010
Rest 45 seconds
Reverse Snow Angels x 10-12 reps @ 3030
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds

B.
Against a 2-minute running clock, perform the following:
15/10 Calorie Assault Bike or Row 250 Meters
Max Reps of Air Squats

Rest 2 minutes between sets, and complete a total of three sets.

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