200114

CrossFit (Performance)
A.
Every 4 minutes, for 24 minutes (6 sets):
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

B.
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)

CrossFit (Fitness)
A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Reverse Lunges x 10 reps each leg @ 2011
Rest 45 seconds
Band Pull-Aparts x 30 reps @ 10X1
Rest 45 seconds

B.
Three rounds for time of:
10 Strict Pull-Ups
20 Kettlebell Swings
200 Meter Run