Calm Before the Storm

Sticky Post By Josh Rogers On December 10, 2018 With 1 Comment

CROSSFIT

S&P Cycle: SQUAT– pull–press- pull- OFF

A. Squat

60% x 5
65% x 5
70% x 5

B. Accessory Work 2 sets

Weighted Lunges 10 each leg

Cossack Squats 6/6

C. 5 rounds for time
6 power snatch 115/85
9 OHS
12 burpees

CSPORT

A. EMOM x 8 min
100m run + AMRAP KBS w/ time left

B. EMOM x 8 min
10 push ups+ AMRAP sit ups with time left

C. 30-20-10
thrusters
cal row

D. 3 rounds:
15 dips
15 DB hang pwr cleans

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