191114

CrossFit (Performance)
Every 10 minutes, for 40 minutes (4 sets) for times:

400 Meter Run
500 Meter Row
20 Handstand Push-Ups
10 Bar Muscle Ups

Please note times for each of your four sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.

CrossFit (Fitness)
Every 10 minutes, for 40 minutes (4 sets) for times:
400 Meter Run
500 Meter Row
20 L-Sit DB Press
10 Strict Pull-Ups

Please note times for each of your four sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.