Amandas

Happiest assault biker ever.

CROSSFIT

S&P Cycle: squat – pull – press – PULL – off

A. snatch pull: 3-3-3-3; rest 2-3 min

B. “Amanda”

9-7-5 rep rounds for time:

• muscle-ups
• squat snatch (135/95)

or…

Amanda .45

13-11-9-7-5 rep rounds for time:

• muscle-ups
• squat snatch (135/95)

CSPORT

A. Against an 8 min clock:
1,250m/1,000m row
AMRAP DUs with time left

B. Against an 8 min clock:
50/40 cal assault bike
AMRAP burpee pullups

C. Against an 8 min clock:
800m run
AMRAP sit ups with time left

D. Against a 8 min clock:
150 walking lunges
AMRAP KBS with time left