Best Friends
CROSSFIT
S&P Cycle: SQUAT– pull–press- pull -off
A.Back Squats
% off of 90% of 1rm
75% x 5
85% x 3
95% x 1
B. AMRAP @ 70%
C. Cindy
20 min AMRAP
5 Pull ups
10 Pushups
15 Air Squats
CSPORT
A. 10-1 Ladder
Box Jumps
K2E
3 min plank
B. 10-1 ladder
push ups
wall balls
30 cal airbike or row
C. 10-1 Ladder
KBS
burpees
3 min plank
D. 10-1 Ladder
Seated OH Press
DB row per side
30 cal airbike or row
Class WOD
A: 275
B: 10 @ 185
C: 17 rds + 3 Pull-ups
A. 335
B. 20 @ 255
C. 10 rounds; strict pull-ups