CROSSFIT
S,P &P Cycle: SQUAT -pull – press–pull -off
A – 1 Snatch Balance + 1 OHS
Build to heavy Single
B – 2 Sets of 10 OHS @ 60%
C – Row 1000 m
5 rounds of
3 Bar muscle ups
6 HSPU
12 Pistols
Run 800m
*24 Minute Cap*
CSPORT
A. :40 at each x 4 rounds:
Burpees
Battle Rope
Sit ups
B. :40 at each x 4 rounds:
Wall Balls
Plank
Curl to Press
C. AMRAP in 20 min
Block run buy in
+
AMRAP with time remaining:
15 DB hang squat cleans
15 Push press
15 Push ups
200m run
D. AMRAP Plank hold in 5 min
Class WOD
A. 165
B. 20:01 scaled BMU to C2B
Class WOD
A: 155
Complete at 105
B: 19:46 rxd