CROSSFIT
S&P Cycle: squat- PULL–press- pull -off
A. Strict Press
80% x 3
85% x 3
90% x 3
B. AMRAP @ 60%
C. Accessory Work – 2 sets
Accessory Work
Cuban Press 8 reps
Suitcase carry 50’ each hand
Band Pull aparts 20 reps
D. Against a 1 min clock, 12 burpees, then max C&J with time remaining 135/95 x 5 sets
rest 3 min between. Scale burpees to 10 if need be.
CSPORT
A. AMRAP in 9 min:
200m run
20 wall balls
B. AMRAP in 9 min:
400m Row
30 sit ups
C. For time:
50 double unders
2 min plank
30 steps OH walking lunges
2 min wall sit
30 steps OH walking lunges
2 min plank
50 double unders