at its core

Team toes to bar.

CROSSFIT

S&P Cycle: squat – PULL – press – pull – off

A. 1 clean + 1 hang sq clean + 1 jerk x 5 sets

B. 5 rounds for time

15 hang power snatch (85/55)
15 GHD situps
400m run

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

“If you aren’t going all the way, why go at all?” – Joe Namath