December 3, 2019 Josh Rogers

Block party

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