Cleanin house.
CROSSFIT
S&P Cycle: squat – pull – PRESS – pull – off
A. bench press: 10-8-6-4-AMRAP @ weight used for set of 10
B. 21-15-9 rep rounds for time:
deadlifts (315/225)
box jumps (30/24)
strict ring dips
CSPORT
A. AMRAP in 5 min
3, 6, 9, 12, 15…
Wall Balls
Weighted Burpees
Rest 2 min x 2 rounds
B. AMRAP in 12 min
15 Curl to press
1 min plank
15 DB Lunges per leg
10 Ab wheels
C. 3 rounds:
15 Bench press
400m run
D. 3 rounds:
15 K2E
400m row