crazy 8s

Friends who row together…

CROSSFIT

S&P cycle (mon-fri): off – squat – pull – press – PULL

A. hang snatch: to a heavy single

B. AMRAP in 8 min:
8 push jerk (135/95)
8 deadlift (135/95)
8 C2B pullups

CSPORT

A. 3 sets:
8 single leg box squats (pistols to a box, add weight if possible)
16 k2e

B. 3 sets:
10 heavy DB bench press
10 HARD ball slams

C. 4 rounds for time:
200m run
30 sec ring plank
200m row
15 push press

OPEN PREP

5k run or 7k row