191111

CrossFit (Performance)
A.
Three sets for max reps of:
Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%)
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
50 Double-Unders
20 Push Presses (115/75 lbs)

CrossFit (Fitness)
A.
Three sets of:
Dumbbell Bench Press x 10-12 reps @ 2011
Rest 60 seconds
Strict Pull-Ups x 10-12 reps @ 2010
Rest 2 minutes

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
25 Push-Ups
Run 200 Meters