200515

CrossFit (Performance)
Three sets of the following Complex:
6 Bulgarian Goat Bag Swings
12 Single-Arm KB/DB Presses (6 each arm)
12 Alternating Reverse Lunges with Goblet Hold
12 Single-Arm KB/DB Overhead Squats (6 each arm) 
Rest 30-60 seconds

Followed By

When the running clock reaches 30:00, perform the following…
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Weighted Step-Ups x 20 reps
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111
Station 3 – KB/DB Bent Over Rows x 6-8 reps @ 21X0

​CrossFit (Fitness)
Three sets of the following Complex:
6 Backpack Romanian Deadlift
12 Single-Arm Strict Presses (6 each arm)
12 Alternating Reverse Lunges with Bearhug Backpack
12 Single-Arm Backpack Overhead Squats (6 each arm) 
Rest 60 seconds

Followed By

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Weighted Step-Ups x 20 reps
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111
Station 3 – Backpack Bent Over Rows x 6-8 reps @ 21X0