CrossFit (Performance)
A. Four sets of: Deadlift x 5 reps @ 70% of 1-RM Deadlift (open your hands and reset at the bottom of every rep) Rest as needed B. For time: 1000 Meter Row 30 Power Cleans (135/95 lbs) 15 Bar Muscle-Ups CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets): Station 1 – Banded Leg Curls x 20 reps @ 1010 Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010 Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111 Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111 B. For time: 1000 Meter Row 50 Russian Kettlebell Swings 25 Stationary Dips
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December 2020
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