Friday, October 12

CrossFit
For time:
30 pullups
40 alt. single arm DB snatches
50 DB box step overs
40 alt. single arm DB snatches
30 pullups

Longevity
20 ring rows
30 alt. DB snatch
40 box step overs
30 alt. DB snatch
20 ring rows

QuickFit
In teams of 2, alternating each movement
AMRAP 12 min:
5 Dumbbell Thrusters
10 DB Box Step-Overs
15 Cal Bike