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!