Bam!
CROSSFIT
S&P Cycle: squat – pull – press – PULL – off
A. 2 DL EMOM for 10 min
B. For time, partitioned any way you like:
75 wall balls (20/14)
60 SDHP (75/45)
60 box jumps (24/20)
75 push press (75/45)
45 cal row
CSPORT
A. 4 sets:
15 skull crushers
10 ab wheels
B. 4 sets:
15 russian twists per side
10 seated OH press
C. 4 rounds:
500m row
25 wall balls
1k c2 bike
15 burpees