January 5, 2019 Steven Barnes

7 for 7

 

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

Comment (1)

  1. R.O.

    Class WOD
    A: 130/150/150
    B: 4 rxds + 4 Burpee ball slams @50#’s

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