CFR-Black

Health:
A. Four sets of:
A1. Shoulder Press x 6-8 reps @ 20X1, Rest 45 seconds
A2. Supinated-Grip Pull-Ups x 6-8 reps @ 2111, Rest 45 seconds
A3. Hollow Rocks x 30 seconds, Rest 45 seconds
B. Against a two-minute running clock, complete the following:
400 Meter Run
KBS x Max Reps
Rest two minutes between sets, and complete a total of four sets.

Classic:
A. Four sets of:
A1. Shoulder Press x 63-5 reps, Rest 45 seconds
A2. Supinated-Grip Pull-Ups x 6-8 reps @ 2111, Rest 45 seconds
A3. Hollow Rocks x 30 seconds, Rest 45 seconds
B. Against a two-minute running clock, complete the following:
400 Meter Run
KBS x Max Reps
Rest two minutes between sets, and complete a total of four sets.