Mornings are for wall balls.
**ANNOUNCEMENTS**
- Student Summer Special: $300 for 3 months. Available through the end of June for students on Summer break.
CROSSFIT
S&P Cycle: squat – PULL – press – pull – off
A. hang squat snatch: to a heavy single
B. “16.1-ish”
AMRAP in 16 min:
- 25ft OH walking plate lunge (45/35)
- 8 burpee plate jumps (jump to top of plate on each burpee)
- 25ft OH walking plate lunge
- 8 toes to bar
CSPORT
40 min running clock:
*A,B,C,D are all 10 min AMRAPs
*Begin each 10 min with 400m run/row buy in
A.
20 OH plate lunges (10/leg)
20 Weighted sit ups
20 HR push ups
B.
5 pull ups
10 KBS
15 push press
C.
10 pistols or single leg box squats each leg
10 K2E
10 cal bike
D.
10 OHS w/PVC
10 weighted step ups
10 renegade rows
Class WOD
A: 175#’s
B: 7 rds + 8 burpees