200211

CrossFit (Performance)
A.
Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 2 reps @ 90%
* Set 6 – 2 reps @ 90%

B.
Three rounds for time of:
30 Wall Ball Shots (20/14 lbs)
15 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 24″/20″)

CrossFit (Fitness)
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Staiton 1 – Back Squat x 10 reps @ 30X1
Station 2 – *Hanging Med-Ball Hamstring Curls x 6-8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111

B.
Three rounds for time of:
25 Wall Ball Shots
20 Walking Lunges with Dumbbell Farmer’s Carry
15 Push-Ups