elusive vanilla gorilla sighting at 6am…
CROSSFIT
S&P Cycle: SQUAT– pull–press- pull -off
A. Snatch Pull + Snatch
1 x 2 @ 70%
1x 2 @ 75%
1 x1 @ 80%
2 x 1 @ 85%
2 x 1 @ 90%
B. 15-12-9-6-3 rep rounds for time
power snatch (115/85)
cal air bike (Assault bike 1st Choice)
CSPORT
A. AMRAP in 8 min
5 step ups ea. leg
10 GHD sit ups
12 cal airbike
B. AMRAP in 8 min
5 burpees
10 KBS
30 reps battle rope alt wave
C. AMRAP in 8 min
5 pull ups
10 push ups
20 double unders
D. AMRAP in 8 min
5 DB bench press
10 renegade rows
150m row