17 Nov 2017 Friday
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November 17, 2017 Josh Rogers

Block by block

Sticky Post By On November 17, 2017 With 3 Comments

Classic.

 

 

CROSSFIT

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

A.  Deadlift: 5 EMOM for 10 min @ 70%

B. For time:

  • block run
  • 40 toes to bar
  • block run
  • 60 GHD situps
  • block run

 

 

CSPORT

A. 4 Rounds:

  • 400m Run
  • 15 Box Jumps
  • 10 Burpees

B. 1 Round:

  • 50 Sit ups
  • 15 Ab Wheels
  • 25 hollow rocks
  • 15 Ab Wheels
  • 50 Sit Ups

C. 4 Rounds:

  • 300m Row
  • 10 Knee 2 Elbows
  • 15 Wall Balls

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