Night of the lifting dead.
CROSSFIT
S&P Cycle: Â SQUAT – pull – press – pull – off
A. back squat: 3 x 15; rest as needed
B. 5 rounds for time:
6 wall climbs
12 box jumps (24/20)
1 lap heavy farmer carry
CSPORT
A. AMRAP in 10 min
10 Bulgarian split squats per leg
20 Sit ups
200m runB. AMRAP in 10 min
10 Burpees
20 Russian twists per side
200m row
10 Bulgarian split squats per leg
20 Sit ups
200m runB. AMRAP in 10 min
10 Burpees
20 Russian twists per side
200m row
C. 3 sets:
10 Skull crushers
10 Ab wheels
30 battle rope (2 arm waves)
D. 3 sets:
10 Curls
15 Tri ext
30 battle rope (alt waves)