CROSSFIT
S&P Cycle: SQUAT– pull–press-pull-off
A. Front Squat
10@ 50%
5@ 65%
2@ 75%
2@ 80%
1@ 85%
1@ 89%
1@ 93%
High percentages, DO NOT MAX OUT
B. For Time
50 Cal Assault bike
-into-
3 rounds
6 Ring Muscle Ups
12 DB step up and overs 24/20 50/35
-Into-
50’ 1 oh/ 1 fr lunge
CSPORT
A. 11 min clock:
2k/1750m ROW
+
AMRAP Devil’s press w time remaining
B. 11 min clock:
4k/3500m C2 bike erg
+
AMRAP weighted sit ups with time left
C. 4 sets:
10 seated overhead press
10-15 hamstring curls
D. 4 sets:
10 ab wheels
15 tri ext.
Class WOD
A: 225#’s
B: 19:55 rxd