Snatchy kinda day.
CROSSFIT
S&P Cycle: squat – PULL – press – pull – OFF
A. 12.2
AMRAP in 10 min:
30 snatches (75/45)
30 snatches (135/75)
30 snatches (165/100)
AMRAP snatches (210/120)
*snatch loads for masters 55+: 45-75-100-120/35-55-75-90
B. Annie
50-40-30-20-10
DU’s
abmat situps
CSPORT
A. 4 sets
10 seated OH press
10 RDL
B. 4 sets:
10 pull ups
15 GHD sit ups
C. 4 sets:
15 tri ext.
15 curls
D. 15, 12, 9, 6, 3
Cal bike or row
Burpees