Deads of winter.
CROSSFIT
S&P cycle: squat – pull – PRESS – pull – off
A. weighted dips: 3-4 reps x 4 sets
B. 2 rounds for time:
500m row
10 ring muscle-ups
12 OHS (135/95)
800m run
CSPORT
A. Complete 1 round every 2 min
10 KBS
10 Goblet squats
10 burpees
*rest the remainder of the 2 min interval, x 4 sets (8 min total)
10 KBS
10 Goblet squats
10 burpees
*rest the remainder of the 2 min interval, x 4 sets (8 min total)
B. AMRAP in 20 min
Block run buy in
+
AMRAP w time remaining:
10 pull ups
10 box jumps
10 DB ground to OH
200m run or row
C. 10 min clock
3 min plank
2 min sit ups
2 min side bends, alt sides
3 min plank