191119

CrossFit (Performance)
A.
Three sets for max reps of:
45 seconds of Rowing for Calories
Rest 45 seconds
45 seconds of Strict Handstand Push-Ups
Rest 45 seconds
45 seconds of Double-Unders
Rest 45 seconds
45 seconds of Strict Supinated-Grip Pull-Ups
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (135/95 lbs)
10 Burpees Over the Barbell
10 Toes to Bar

CrossFit (Fitness)
A.
Three sets for max reps of:
45 seconds of Rowing for Calories
Rest 45 seconds
45 seconds of Strict Handstand Push-Ups or Seated Dumbbell Presses
Rest 45 seconds
45 seconds of Assault Bike for Calories
Rest 45 seconds
45 seconds of Strict Supinated-Grip Pull-Ups
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push-Ups
20 Mountain Climbers
30 V-Ups