CROSSFIT
S,P &P Cycle: squat -pull – press-PULL – off
A – Clean & Jerk
2 Cleans + 1 Jerk
Heavy Single (NOT tap n go)
B – 3 @ 70% of A
C – 5 rounds for time
10 clean & jerks 135/95
10 burpees
10 pull ups
CSPORT
A. Every 3 min x 3 sets
250/200m row
B. Every 3 min x 3 sets
10 weighted sit ups + 10 burpees
C. Every 3 min x 3 min
20/15 cal bike sprint
D. 3 rounds:
10 bench press
15 kbs
20 lunges 10 each leg
400m run
Class WOD
A: 215
B: 155
C: 14:19 rxd