Fitness, Performance, Ninja Strength
1.
1RM Max Strict Press
2.
1RM Max Deadlift
3.
Max effort Muscle Ups
Fitness, Performance, Ninja Workout
2km Row for time
CrossFit Strength
1.
5 sets of:
Side facing Box step ups X 8 reps each leg
60 seconds rest
Rope Climbs X 3 reps (legs or no legs or back to standing)
60 seconds rest
100m Sprint
2 minutes rest
2.
3-5 sets of:
Barbell reverse curls X 4-6 reps
10 seconds rest
Dumbbell bicep curls X 10-12 reps
2 minutes rest
Close Grip Bench press X 4-6 reps
10 seconds rest
Dumbbell Overhead Tricep Extensions X 10-12 reps
2 minutes rest
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