CrossFit (Performance)
A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 20 seconds Unbroken Kettlebell Swings x 20 reps Rest 3 minutes B. For time: Row 1000 Meters immediately followed by… Three rounds of: 10 Thrusters (115/75 lbs) 20 Pull-Ups immediately followed by… Run 400 Meters Time Cap = 15 Minutes CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry (Left) Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry (Right) Station 3 – 12 Seated Band-Resisted Rows @ 2111 Station 4 – 45-60 seconds of L-Sit Holds (accumulate the time) B. For time: Row 1000 Meters immediately followed by… Three rounds of: 10 Dumbbell Thrusters 10 Strict Pull-Ups immediately followed by… Run 400 Meters Time Cap = 15 Minutes
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December 2020
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