The set up!
CROSSFIT
S&P Cycle: squat – pull – press – PULL – off
A. 5 rounds, not for time:
3 weighted pullups
5 strict pullups
7 COVP kipping pullups
*rest as needed bt rounds
B. 6 rounds for time:
12 cal air bike
12 toes to bar
12 burpees
CSPORT
A. :40 at each x 4 rounds
Pistols
Push up to renegade rows
Weighted sit ups
B. AMRAP in 30 min
10 KBS
10 Goblet squats
15 Body rows
15 Burpees
*at the start and every 10 min, run 400m
C. 5 min plank
each time you break, complete 10 switch lunges