Team Lizzie strong.
CROSSFIT
S&P Cycle: squat – PULL – press – pull – off
A. 4 sets:
- 5 strict pull ups (add weight if needed)
- 6-8 BB bent over rows
*rest 3-4 min
B. For reps, on a 15 min running clock:
- 5 min max burpees
- 4 min max wall balls (20/14)
- 3 min max toes to bar
CSPORT
A. EMOM x 5 min
10 knees 2 elbows
Hold plank remainder of minute
B. EMOM x 5 min
100m run
Finish each 1 min interval with max reps push ups
C. 4 rounds:
1 lap farmer carry
20 stepups
20 body rows
250m row/600m bike erg/ 12 cal air bike
Class WOD
A: weighted vest @ 135# rows
B: 80/45/37