Fitness

A) E2M x 4 sets each

Station 1:

• 8 double KB front squats

Station 2:

• 8 L-seated DB press
• 8 hinged banded lat pull-downs

*All reps should be performed with a 3 second eccentric tempo.

Performance

A) E2M x 8 sets:

Sets 1-4: 2 cleans + 1 jerk

Sets 5-8: 1 clean + 1 jerk

*Build to about 85%

Fitness & Performance

B) CrossFit Open Workout 20.1

10 rounds for time:

– 8 ground to overhead (95/65, 65/45)

– 10 bar facing burpees

*15 min time cap.