November 12, 2018 Josh Rogers

Deload week!

 

CROSSFIT

S&P Cycle: SQUAT-pull–press- pull-off

A.Back Squat

60% x 5

65% x 5

70% x 5

 

B. Accessory Work

 

C.  3 rounds for time
20 thrusters (95/65)
20 C2B pullups
Block run

CSPORT

 

A. 30-20-10
burpees
ball slams

400m run

B. 30-20-10
double unders x 3
pull ups

400m run

C. 30-20-10
DB thrusters
renegade rows

400m run

D. 2 min plank hold + 50 situps AFAP

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