On the ride to fitsville.
CROSSFIT
S&P cycle: squat – pull – press – PULL – off
A. Snatch: to a heavy single
B. 30-20-10 rep rounds for time:
power snatch (115/85)
toes to bar
burpees
CSPORT
A. AMRAP in 5 min
:30 side plank per side
20 flutter kicks per side
10 sit ups
:30 side plank per side
20 flutter kicks per side
10 sit ups
B. 4 sets:
15 KBDL
15 GHD sit ups
800m run
C. 4 sets:
10 SA rows per arm
15 push ups
800m run
D. 4 sets:
15 thrusters
15 cal bike or row