191118

CrossFit (Performance)
A.
Every 2 minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch

Build over the course of the 10 sets to today’s heavy complex.

B.
Three rounds for time of:
400 Meter Run
15 Overhead Squats (135/95 lbs)

Compare results to June 4, 2018.

CrossFit (Fitness)
A.
Every minute, on the minute, for 20 minutes (4 sets of each):
Station 1 – Double-Kettlebell Overhead Carry x 45 seconds
Station 2 – Landmine Row x 8 reps @ 2111 (Left)
Station 3 – Landmine Row x 8 reps @ 2111 (Right)
Station 4 – Hollow Hold/Rock x 45 seconds
Station 5 – Farmer’s Carry x 45 seconds (heavy!)

B.
Three rounds for time of:
400 Meter Run
10 Dumbbell Box Step-Overs
(load these heavy enough to be a good challenge)