CrossFit Express

Strength - In groups of 3
3x8 back squats

Conditioning - 4 rounds for time (16’ TC):
30 kettlebell power swing
20 wallball shot
10 pull-up

Rx: 16/24kg - 6/9kg

Adv: 24/32kg - 9/14kg


CrossFit

Skill/Strength: zero bounce deadlifts
4x4 @60%-80% of 1RM

Conditioning: complete .. (25' TC)

10-20-30-40-50
WB
pull ups

after every combo, run 200m

Light: ring rows - 4/6kg
RX: 6/9kg
Adv: 6/9kg

by Louie


 

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