CrossFit (Performance)
A. Every 90 seconds, for 18 minutes (6 sets) of: Station 1 = 5 Dumbbell Deadlifts + 5 Dumbbell Hang Cleans + 5 Dumbbell Push Press* Station 2 = Rest B. Complete rounds of 21, 15 and 9 reps for time of: Thrusters (Dumbbell or Barbell) Bar-Facing Burpees CrossFit (Fitness) A.Every 90 seconds, for 18 minutes (3 sets) of:Station 1 – Front Squat or Goblet Squat x 5 reps @ 32X1Station 2 – Supinated-Grip Strict Pull-Ups or Rows x 5-6 reps @ 21X1Station 3 – Reverse Snow Angels x 15 reps @ 2020Station 4 – Hollow Rocks or Hollow Hold x 45 seconds B.Complete rounds of 21, 15 and 9 reps for time of:Thrusters (Odd Object)Burpees
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December 2020
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