Deadshot.
CROSSFIT
S&P Cycle: SQUAT – pull – press – pull – off
A. back squat: 3 x 12-15 reps @ ~50%; rest 3-4 min
B. For time:
50 cal row
20 KBS (70/53)
50 GHD situps
20 KBS
50 cal row
20 KBS
50 GHD situps
20 KBS
CSPORT
A. 100 sit ups for time
*at the start and every minute, complete 4 burpees
*10 min cap
B. 40-30-20-10
DB hang squat cleans
Push Press
Cal bike or row