CrossFit: strength
CF Total: 1 RM of following:
1. Back Squat
2. Strict Shoulder Press
3. Deadlift
Longevity:
2/3 CF Total:
2. Strict Shoulder Press
3. Deadlift
Quickfit:
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1- 12 Alternating Reverse Lunges with Kettlebell Farmer’s Carry
Station 2- 18/12 Calories of Assault Bike or Rowing
