Rise and shine!
CROSSFIT
S&P Cycle: squat – pull – press – pull – OFF
“12.4”
AMRAP in 7 min
- 3-6-9-12… clean and jerk (135/95)
- 3-6-9-12… toes to bar
CSPORT
A. 3 sets:
- 1 min ab wheel
- 1 min box jumps
- 1 min pushups
- 1 min air squats
- 1 min rest
B. 2 rounds, each against a 4 min clock:
- 400m run
- AMRAP burpees w remaining time
*rest 2 min bt efforts
C. 21-15-9 rep rounds for time:
- pullups
- DB hang clean to OH
- lunges (per leg)
- cal row
65 @ 155