CROSSFIT
S&P Cycle: squat- pull–press – PULL – OFF
A Snatch
1-5 70%
6-10 75%
11-15 80%
B. Snatch Pulls
3 x 3 (1 set at 95,100,105%)
C. AMRAP 7 min
7 burpee ball slams
7 ring dips
CSPORT
A. 3 sets @ high effort
15 burpees
250m row sprint
*rest 1-2 min bt sets
B. 3 sets @ high effort
15 KBS
200m run sprint
*rest 1-2 min bt sets
C. 4 rounds AFAP
15 back ext
15 box jumps
25 sit ups
25 pushups
35 squats
35 DU’s
Class WOD
A: 130/150/150
B: 4 rxds + 4 Burpee ball slams @50#’s