January 29, 2019 Josh Rogers

Trot 200

 

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

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