200310

CrossFit (Performance)
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 4-5 reps @ 85%

B.
Complete as many rounds and reps as possible in 15 minutes of:
“Strict Cindy”
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

CrossFit (Fitness)
A.
Three sets of:
Goblet Squat x 6-8 reps @ 32X1
(if more load is needed, perform double kettlebell front-racked squat)
Rest 60 seconds
*Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Hollow Hold or Hollow Rock x 60 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
“Strict Cindy”
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats