Just a bunch of jerks.
CROSSFIT
S&P cycle: squat – pull – press – pull – OFF
A. 5 rounds for time
6 hang sq cleans (135/95)
12 ring dips
18 cal row or bike
1 min plank hold
B. big block run @ 75%
CSPORT
A. AMRAP in 5 min
Plank hold!
AMRAP burpees with the time remaining, once you break the plank.
Motivation to hold 5 min unbroken!B. :40 at each x 4 rounds
Air squats
Sit ups
Curl to press
Plank hold!
AMRAP burpees with the time remaining, once you break the plank.
Motivation to hold 5 min unbroken!B. :40 at each x 4 rounds
Air squats
Sit ups
Curl to press
C. 21-15-9
Seated OH press
K2E
D. 15, 12, 9, 6, 3
Push ups
RDL
200m run each round