CROSSFIT

“R”

For Time:

Cardio 400m
21 Pull-Ups
21 Floor Presses
Cardio 400m
15 Pull Ups
15 Handstand Push Ups
Cardio 400m
9 Pull Ups
9 Dips

150 squats

WEIGHTLIFTING

Hip Snatch Focus

POWERLIFTING

Squat Focus