January 12, 2019 Josh Rogers

10 for 30

 

CROSSFIT

S&P Cycle: squat- pull–press- pull -off

A. Clean & Jerk
3 x 2+1 @79%
2 x 1+1 @82%
1+1 @ 87%

 

B.  Every 10 minutes for 30 minutes
20 heavy ball slams
20 HSPU
1k row

 

CSPORT

A. 3 Rounds:

400m Run
15 Thrusters
15 Knees 2 Elbows
B. 1 Round:

50 Sit ups
10 Ab Wheels
10 V-Ups
10 Ab Wheels
50 Sit Ups
C. 3 Rounds:

400m Row
15 Burpees
15 Box Jumps