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“The Patriot” dropped yesterday y’all!

CROSSFIT

S&P Cycle: SQUAT – pull – press – pull – off

A. snatch balance: to a heavy single

B. 40-30-20-10 rep rounds for time:

• wall ball (20/14)
• box jumps (24/20)
• pushups
• situps

CSPORT
A. 4 rounds:

Against a 3 min clock:

• run 400m
• AMRAP wall balls or AMRAP sit ups w/ time remaining
  * complete 2 sets w/wall balls and 2 sets w/sit ups

B. AMRAP in 15 min:

2 Lap OH carry buy in. then:

• 5 man makers
• 15 body rows
• 30 double unders

C. 3 sets:

• 10 ab wheels
• 1 min plank