That 9am crew.
CROSSFIT
S&P Cycle: squat – pull – press – pull – OFF
1 round every 10 min for 40 min:
800m run
15 power cleans (115/85)
10 HSPUs
75 double-unders
CSPORT
*45 min running clock
*A, B, C are all 15 min AMRAPS
*Begin each AMRAP with 800m run or row buy in
*No extra rest
A. 15 min
100 Jump Rope
25 Air Squats
25 Push press
B. 15 min
:30 side plank per side
15 KBDL
15 cal bike
C. 15 min
15 bent over 2 arm row
15 Russian twists per side
15 Lunges per leg