191010

CrossFit (Performance)
A.
Every 3 minutes, for 15 minutes (5 sets):
Strict Press x 3-5 reps @ 20X1

If you achieve 5 successful reps, increase the load in the next set.

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

CrossFit (Fitness)
A.
Four sets of:
Dumbbell Strict Press x 8-10 reps @ 2010
Rest 45 seconds
Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0
Rest 45 seconds
Strict Toes to Bar x 6-10 reps @ 2110
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Stationary Dips
9 Push-Ups
12 Jumping Lunges