200204

CrossFit (Performance)
A.
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

B.
Five sets for max calories/reps of:
30 seconds of Rowing
30 seconds of Thrusters (75/55 lbs)
Rest 2 minutes

Please note your calories plus reps achieved in each of the five sets.

CrossFit (Fitness)
A.
Every 2 minutes, for 18 minutes (3 sets each of):
Station 1 – Back Squat x 8 reps @ 31X1
Station 2 – Medicine Ball Hamstring Curls x 15 reps @ 2111
Station 3 – Band Pull-Aparts x 25-30 reps @ 10X1

B.
Five sets for max calories/reps of:
30 seconds of Rowing
30 seconds of Dumbbell Thrusters
Rest 2 minutes

Please note your calories plus reps achieved in each of the five sets.