200224

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