Strength/Bodybuilding

Every 90seconds for 8 Rounds (12mins)
Round 1: 
10 Front Raise
10 Lateral Raise
10 Rear Delt Flys
Round 2:
10 Reverse Crunches
20 Russian Twists

Goal is to perform each round unbroken, choose weights accoringly. 

WOD

6min AMRAP
10cal Row
6 Burpees

Comp HW

4 Rounds (each for time)
10 Alternating Pistols
Rest 90sec

Not for time
3x10 Bulgarian Split Squats each leg

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource