200514

CrossFit (Performance)​
Every 45s for 3 sets, 18 minutes of...
30s Work and 15s Rest: 
Suitcase Carry (Left)
Suitcase Carry (Right)
Single Arm Dumbbell or Kettlebell Deadlifts (Left)
Single Arm Dumbbell or Kettlebell Deadlifts (Right)
Dumbbell or Kettlebell Front-Rack Carry (Left)
Dumbbell or Kettlebell Front-Rack Carry (Right)
Single-Arm Dumbbell or Kettlebell Overhead Squat Hold (Left)
Single-Arm Dumbbell or Kettlebell Overhead Squat Hold (Right)
 
Followed By

Complete the following for time:
40 Alternating DB Snatches
30 Alternating Pistol Squats
30 Alternating DB Snatches
20 Alternating Pistol Squats
20 Alternating DB Snatches
10 Alternating Pistol Squats
10 Alternating DB Snatches
*Start and finish on the snatches


CrossFit (Fitness)
Every 45s for 3 sets, 18 minutes of...
30s Work and 15s Rest: 
Suitcase (Backpack) Carry (Left)
Suitcase (Backpack) Carry (Right)
Single Arm Backpack Deadlifts (Left)
Single Arm Backpack Deadlifts (Right)
Backpack Front-Rack Carry (Left)
Backpack Front-Rack Carry (Right)
Single-Arm Backpack Overhead Squat Hold (Left)
Single-Arm Backpack Overhead Squat Hold (Right)
​
Followed By

Complete the following for time:
40 Alternating Backpack Ground to Overhead
30 Alternating Backpack Bearhug Cossack Squats
30 Alternating Backpack Ground to Overhead
20 Alternating Backpack Bearhug Cossack Squats
20 Alternating Backpack Ground to Overhead
10 Alternating Backpack Bearhug Cossack Squats
10 Alternating Backpack Ground to Overhead
*Start and finish on the snatches