CROSSFIT
S,P &P Cycle: squat -pull – press – pull –OFF
Teams of 2
200 cal bike ride ( switch every 25 cal)
200 yard sled ( drag down, push back, switch every 40)
100 Power Cleans 185/105
100 OH Lunges 135/95 (switch every 5)
50 HSPU (switch every 5)
50 Strict pull-ups (Switch every 5)
50 Sand Bag Clean ( move it 20 Yards after every 5)
CSPORT
A. 12-10-8-6-4-2
Bench press
Clapping push ups
15 tri ext. each round
B. 12-10-8-6-4-2
Weighted lunges – per leg
Jumping squats
:30 wall sit each round
C. 3 rounds:
1k/ 750m/ 500m ROW or bike (x2)
40 sit ups
30 Alt DB Snatches 10/10
20 Good mornings
10 K2E