CROSSFIT
S,P &P Cycle: squat -pull – PRESS– pull-off
A – Skill Work
B – FOR TIME
Run 400
30 T2B
Row 500
30 GHD
250 Dub
30 T2B
Row 500
30 GHD
Run 400
CSPORT
A. :40 at each x 4 rounds
Jumping lunges
Air squats
Plank
B. 12, 10, 8, 6, 4, 2
Seated OH press
Push ups
C. 12, 10, 8, 6, 4, 2
Wall Balls
Pull ups
D. 3 rounds:
30 Russian Twists 15/15
200m run
20 weighted sit ups
200m row
Class WOD
A: Butterfly pull-ups
Pistols
B: 20:54