CROSSFIT
S&P Cycle: squat-pull–PRESS –pull- off
A. Strict Press
80% x 3
85% x 3
90% x 3
AMRAP @ 50% ( Stop at 20)
B. Accessory Work 2-3 Sets
Plate Front Raise 10 reps
Face Pulls 20 reps
C. Spooky WOD
13 rounds for time:
1 rope climb
2 power cleans (225/155)
3 wall climbs
4 burpee box jump overs (24/20)
CSPORT
A. 7 min clock
1k/800m Row
AMRAP burpees with time remaining
rest 2 min
B. 7 min clock
800m Run
AMRAP thrusters with time remaining
rest 2 min
C. 7 min clock
100 sit ups
AMRAP DUs with time remaining
rest 2 min
D. EMOM x 7 min
100m run
AMRAP box jumps with time left