CROSSFIT
S&P Cycle: squat -pull–PRESS– pull – off
A. 1 push jerk + 2 split jerk
B. AMRAP in 15 min
15 thrusters (115/75)
15 deadlifts (115/75)
15 HSPUs
15 box jumps (30/24)
CSPORT
A. 8 rounds Tabata at each:
Push Ups
Wtd Sit Ups
Air Squats
rest 2 min
B. Complete 1 round every 2 min; x 4 sets
200m Run
8-12 burpees
rest 2 min
C. Complete 1 round every 2 min; x 4 sets
200m Row
15 DB Hang Clean to Press
D. 3 sets:
15 KBS
15 Back Ext
20 alternating weighted step ups
Class WOD
A. 185
B. 2 Rds +9 using 24”box
Class WOD
A: 205
B: 3 rds rxd