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A1. Romanian Deadlift 5 x 8-10
A2. Dual Dumbbell Press, seated 5 x 8-10

3 rounds for time:
53 pound Russian Kettlebell swings, 50 reps
53 pound Goblet squat, 50 reps
50 Anchored sit-ups

http://crossfitmass.com/28998-2/

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Warm Up Alpha

Team Workout:
Complete as many rounds as possible in 17 minutes –
Athlete 1: AirDyne for calories
Athlete 2:
20 pound Medicine ball Overhead Walking Lunges, 80 feet
20 pound Medicine ball Cleans, 10 reps
20 pound Medicine ball Underhand Toss & low bear crawl, 80 feet

http://crossfitmass.com/28963-2/

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A1. Dumbbell Front Rack Lunges 6 x 60 seconds
A2. Dual Bent Over Dumbbell Row 6 x 8-10

7 rounds – each round is 1 minute:
53 pound Russian swing, 30 reps
AirDyne – max cals in time remaining
Rest 1 minute

 

http://crossfitmass.com/28959-2/