CROSSFIT
S&P Cycle: squat- PULL–press-pull – off
A. Clean Pull + Hang Squat Clean + Squat Clean
2 sets @ 70%
2 sets @ 75%
2 Sets @ 80%
1 Set @ 85%
B. 15 minute amrap
200m run
12 bench press
200m run
12 Kbs 70/53
CSPORT
A. “Cindy”
AMRAP in 20 min
5 pull ups
10 push ups
15 air squats
*at the start and top of every 5 min, run 200m
B. AMRAP in 18 min
400m row
15 one arm DB row ea. sid
25 sit ups
*at the start and top of every 5 min, 1 suicide liner
Class WOD
A: 175/185/195/215
B: 4 rds + 200m (70# kB, 60# DB’s)