November 4, 2017 Josh Rogers

this is mental

When you’re weekeding but you still gotta get in your 10k challenge jumps.

 

**Announcements**

 

 

 

CROSSFIT

S&P Cycle: squat – pull – PRESS – pull – off

A.  ring dips: 3-3-3-3 weighted, then AMRAP in 1 min @ bw; rest 2-3 min

B. 2 rounds for time:

  • 1k row
  • 35 unbroken thrusters (75/45)

*rest 6-8 min bt rounds

 

 

 

CSPORT

36 min running clock
*A, B, C are all 12 min AMRAPs
*Begin each 12 min AMRAP with a “buy in”
*No rest between A, B, C

A. 12 min
buy in
+
AMRAP with remaining time:
10 burpee box jumps
10 pistols per leg
10 push ups

B. 12 min
buy in
+
AMRAP with remaining time:
15 push press
15 hollow rocks
15 JPU

C. 12 min
buy in
+
AMRAP with remaining time:
20 DUs
20 mtn climbers
20 KBS

***buy in options:
Block run
1k row
3k watt bike
40/35 cal assault bike

 

Comment (1)

  1. R.O.

    CLass WOD
    A: complete
    B: 6:34/6:44 broke thruster twice both rds

    Big block run

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