200430

​​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