CrossFit (Performance)
When the clock reaches 15:00, complete the following… For time: 200 Meter Run or 20/15 Cal Bike or Row When the clock reaches 17:00, complete the following… Three rounds for time of: 10 Deadlifts 8 Hang Cleans 6 Thrusters Time Cap = 5 minutes When the clock reaches 22:00, complete the following… For time: 200 Meter Run or 20/15 Cal Bike or Row When the clock reaches 24:00, complete the following… Three rounds for time of: 10 Front Squats 8 Shoulder to Overhead 6 Overhead Alternating Lunges Time Cap = 5 minutes When the clock reaches 29:00, complete the following… For time: 200 Meter Run or 20/15 Cal Bike or Row *If you only have one Dumbbell or Kettlebell, perform half the reps on the right arm, and half the reps on the left arm, each round. When the clock reaches 35:00, complete the following… Every minute, on the minute, for 12 minutes (4 sets of): Station 1 – 30 seconds of Front Leaning Rest Station 2 – 30 seconds of Biceps Curls Station 3 – 30 seconds of Triceps Extensions CrossFit (Fitness) When the clock reaches 15:00, complete the following… For time: 200 Meter Run or or 50 Mountain Climbers When the clock reaches 17:00, complete the following… Three rounds for time of: 10 Backpack Deadlifts 8 Backpack Clean and Jerks 6 Backpack Thrusters Time Cap = 5 minutes When the clock reaches 22:00, complete the following… For time: 200 Meter Run or or 50 Mountain Climbers When the clock reaches 24:00, complete the following… Three rounds for time of: 10 Backpack Front Squats 8 Backpack Shoulder to Overhead 6 Backpack Overhead Alternating Lunges Time Cap = 5 minutes When the clock reaches 29:00, complete the following… For time: 200 Meter Run or or 50 Mountain Climbers *If you only have one Dumbbell or Kettlebell, perform half the reps on the right arm, and half the reps on the left arm, each round. When the clock reaches 35:00, complete the following… Every minute, on the minute, for 12 minutes (4 sets of): Station 1 – 30 seconds of Front Leaning Rest Station 2 – 30 seconds of Biceps Curls Station 3 – 30 seconds of Triceps Extensions
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December 2020
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