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
Class WOD
A: 205#’s
B: 19:50
30 cal assault bike (no run)