August 5, 2017 Josh Rogers

Squeez in

Rogue built a thing.

 

 

**Announcements**

  • CROSSFIT GAMES START THURSDAY!  Click here for how to watch!

 

 

 

CROSSFIT

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

A. front squat: 3-3-2-2-1-1; rest as needed

B. 5 rounds, each against a 90 sec clock:

  • 5 back squats (225/155, from a rack)
  • 10 Russian KBS (70/53)
  • 15 pushups
  • AMRAP double-unders with time remaining

*rest 2 min bt rounds, post DUs completed each round

 

 

CSPORT

A. AMRAP in 10 min
3 burpees
5 K2E
7 KBS

rest 2 min

B. AMRAP in 10 min
3 box jumps
5 thrusters
7 pullups

C. 3 rds for time:
400m run
15 GHD situps
1 lap farmer carry