CROSSFIT
S,P &P Cycle: squat –PULL – press– pull- off
A – 10 Minute to build to heavy Clean & Jerk
B – Every 2 minutes X 4
Max unbroken power clean & jerk @ 50% of part A
C – 4 sets
Pick 1 of the following:
-400m run
-500m row
-1k bike
—Rest 2 minutes —
CSPORT
45 min running clock
A/B/C are all 15 min AMRAP
Begin each AMRAP with a block run or 800m row
A. 15 min
1 min plank
10 ab wheels
15 lunges per leg
15 Wall Balls
B. 15 min
15 curls
:30 “gun” hold
15 body rows
10 Cals
C. 15 min
15 box jumps
15 DB snatch, each side
15 no push up burpees
100m run