It doesn't matter how you do in a workout. If you left it all out there and used up everything you had, you won... Athlete Eric Kapilik
CrossFit:
A.
Snatch 5 x 1 @ 80%
B.
C&J 5 x 1 + 1 @ 75%
C.
Snatch-Grip Deadlift (SGDL) 1 x 5 @ 100% of Max Snatch
Fitness:
A.
15 Min Ladder
KBS 50/70#
Goblet Squat 50/70# (or same weight as KBS)
Push Up
Pull Up
Increase each exercise by one rep every round...
B.
Row 5 x 250m w. 60 sec recovery
C.
Dragon Flags 3 x 5
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