Happy Birthday Aaren!!
CROSSFIT
S,P &P Cycle: squat -pull – press–pull – off
A – Snatch
EMOM
1-4 – 75%
5-8 – 80%
9-12 – 85%
10-20-30-40-50
DB Snatch
*10 bbjo after each round
CSPORT
A. 10 min AMRAP
:30 battle rope
10 single arm rows each side
200m run
B. 10 min AMRAP
:45 plank
15 wall balls
200m row
C. 10 min AMRAP
:30 Superman hold
10 side bends each side
400m c2 bike
D. 10 min AMRAP
10 push ups
15 GHD sit ups
20 alt. Step ups 10/10