Fan club.
CROSSFIT
S&P Cycle: squat – PRESS – acs – pull – off
A. bench press: 5-3-1+ (75-85-95%)
B. For time:
20 bar muscle ups
block run
40 toes to bar
block run
60 GHD situps
block run
CSPORT
A. 1 min @ each x 3 rounds
Plank
sit ups
B. 1 round sprint every 4 min x 3 rounds
15 thrusters
10 burpees
10 cal bike or row
*scale as needed to ensure you have a minute of rest b.t rounds
C. AMRAP in 20 min
400m row or run
10 SA row each arm
10 ab wheels
15 box jumps
15 goblet squats