February 11, 2020 Josh Rogers

3 little rounds

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

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