200413

CrossFit (Performance)

Every 5 minutes, for 15 minutes (3 sets) of:
30 seconds Suitcase Carry (Left)
30 seconds Suitcase Carry (Right)
60 seconds of Dumbbell or Kettlebell Deadlifts
30 seconds Dumbbell or Kettlebell Front-Rack Carry (Left)
30 seconds Dumbbell or Kettlebell Front-Rack Carry (Right)
60 seconds of Single-Arm Dumbbell or Kettlebell Front Squat (30 seconds each arm)
 
 Followed By:
Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistols
15 Alternating Dumbbell Snatches
10 Handstand Push-Ups


CrossFit (Fitness)

Every 5 minutes, for 15 minutes (3 sets) of:
30 seconds Suitcase Carry (Backpack) (Left)
30 seconds Suitcase (Backpack) Carry (Right)
60 seconds of Backpack Deadlifts
30 seconds Backpack Front-Rack Carry (Left)
30 seconds Backpack Front-Rack Carry (Right)
60 seconds of Backpack Front Squat (30 seconds each arm)

Followed By:
Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Lunges
20 Push-Ups
15 Superman Arches