Fitness and Performance
4 sets:
Strict BB press x 5-8
Banded reverse fly’s (W-T-Y) x 18’s
Russian step ups x 8-10 each leg
4 sets:
2 minute clock:
12 slam balls
Suicide sprint
AMRAP burpees
2 minute Rest
Sport
CrossFit Team series: Event 4
For time:
30 calorie row
30 burpee over bar
30 hang power clean 135/95
Masters 125/85
Scaled 105/75
Females first, males second, one athlete working at a time
CrossFit Team Series: Event 1
Teams of 4,
24 minute AMRAP
30 DU
15 snatches 75/55
Masters 65/45
Scaled 60 SU and 65/45
Male athletes perform movements for 12 minutes
then female athletes perform movements for 12 minutes
