Rope climbs made easy.
CROSSFIT
S&P Cycle: SQUAT – pull – press – pull – off
A. OHS: 3(75%)-3(80%)-3(85%)-3(90%); rest as needed
B. 5 rounds, each against a 90 sec clock:
5 back squats (70-75%, from a rack)
10 heavy Russian KBS
10 HR pushups
AMRAP double-unders with time remaining
*rest 2 min bt rounds, score by DUs completed each round
CSPORT
A. Every 2 min x 4 sets (8 min)
100m run
*finish each run with as much of a plank or sit ups as possible
odd mins= plank
even mins= sit ups
B. AMRAP in 12 min
Block run buy in
+
AMRAP with time left:
KBS: 3, 6, 9, 12…
Burpees: 3, 6, 9, 12…
C. AMRAP in 20 min
1 mile bike
Max reps push ups (1 attempt per round)
10 body rows
20 lunges- 10 per leg
30 jump rope
Quote of the Day
“The question isn’t who is going to let me; it’s who is going to stop me.”
Class WOD
A: 175
B: 34/36/40/46/39 @ 205#’s