CROSSFIT
S&P Cycle: squat- pull–press-PULL– off
A. Snatch
EMOM x 12
0-3 75%
4-7 80%
8-11 85%
12-16 Heavy Single
B. 16 Min AMRAP
4 HSPU (strict )
8 C2B Pullups
16 OH Barbell lunge 95/65
CSPORT
A. :40 at each x 4 rounds
KBS
Plank
Push up –> R.Row
B. :40 at each x 4 rounds
Jump rope
Bent over 2-arm row
weighted sit up
C. 21-15-9
Cals
Pull ups
Thrusters
400m run each round
Class WOD
A:175
B:5 rds + 12 reps