Got it.
CROSSFIT
S&P Cycle: squat – pull – PRESS – pull – off
A. jerk: 1RM
B. AMRAP in 20 min:
- 10 heavy ground to shoulder (sandbag/stone/slam ball)
- 15 HSPUs
- 20 burpees
CSPORT
A. AMRAP in 8 min
30 DUs
15 bench press
10 push ups
B. AMRAP in 8 min
200m run
8 lunges per leg (off riser)
10 DB straight leg DL
C. AMRAP in 8 min
200m row
10 K2E
10 box jumps
D. AMRAP in 8 min
8 cal air bike
8 ball slams
8 burpees
Class WOD
A: 225
B: 4 rds +7 ground to shoulder@ 100#’s
Class wod
A. 215
B. 3Rds +19 @100#