01 Dec 2017 Friday
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December 1, 2017 Josh Rogers

plate lunch

Sticky Post By On December 1, 2017 With 3 Comments

 

 

 

CROSSFIT

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

A. deadlift: 1 rep EMOM for 10 min

B. 5 rounds for time:

  • 30 lunges
  • 10 ring dips
  • 10 weighted situps (45/25)

 

 

CSPORT

A. AMRAP in 3 min at each movement:

  • 1-2-3-4…. UB Wall Balls
  • 1-2-3-4…. UB Push Ups
  • 1-2-3-4…. UB Pull Ups

*rest 1 min between exercises

B. 3 Rounds For Time:

  • 400m Run
  • 400m Row
  • 10 Burpees
  • 15 Knees 2 Elbows
  • 20 Overhead Walking Lunges

Comments (3)

  3. R.O.

    Class WOD
    A: 295#’s
    B: skipped

    100 Cal AB = 6:46
    2 k row = 7:47
    Big Block run = 7:18

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