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CROSSFIT

S&P Cycle: SQUAT– pull –press – pull – OFF

A. Back Squat

20 reps for max load

warm up, build up, shoot for 60-70% Only 1 working set

B. 3 rounds for time

400m run
30 dumbbell lunges 40/25 (front rack)
20 pull-ups
10 dumbbell push press

CSPORT

A. For time:
50 DB hang squat cleans
400m run
50 push ups
400m run
50 cals
400m run
50 push press
400m run
50 sit ups
400m run
50 lunges

**40 min time cap