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A. Deadlift – 3×3@85%.

B. Strict press – 5×2 (increase weight from last week).

C. Alternating with a partner:

4 rounds each of: 1 minute max calories on the bike or rower, rest 2 minutes.

i.e. 0:00-1:00 – partner 1 works

1:00(ish)-2:00(ish) – partner 2 works, partner 1 rests

2:00(ish)-3:00 – both resting

Record your calories for each round. These are meant to be max effort rounds, so pick a tough pace, and just hang on.

D. Have a great Christmas! Thanks for being part of CrossFit Steinbach!