16 Nov 2017 Thursday
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November 16, 2017 Josh Rogers

Arms race

Sticky Post By On November 16, 2017 With 2 Comments

Yes Way.

 

 

CROSSFIT

S&P Cycle: squat – pull – PRESS – pull – off

A.  “JT”

21-15-9 rep rounds for time:

  • HSPUs
  • ring dips
  • pushups

B. For reps on a 10 min running clock:

  • 4 min cal air bike
  • 3 min max burpees
  • 2 min max pullups
  • 1 min max KBS (70/53)

 

 

CSPORT

A. 3 rounds

  • 15 no push up burpees
  • 20 KBS
  • 25 goblet squats

(Farley hill sprint)

B. 3 rounds

  • 15 pull ups
  • 20 box hops
  • 25 OH lunges

(Farley hill sprint)

C. 3 rounds

  • 15 cal row
  • 20 push press
  • 25 situps

(Farley hill sprint)

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