Feel the Burn

Darcie on the home stretch of a 4k row! Excellent work this weekend doing 5! FIVE workouts! Very Well Done!!

CROSSFIT

S,P &P Cycle: squat –PULL – press – pull -off

A –Squat Cleans
EMOM
0-3 1 @ 75%
4-7 1 @ 79%
8-11 1 @ 83%

B – 4 RFT
5 Squat Cleans 65% of 1RM
10 HSPU
15 Cal C2 Bike

CSPORT

A. Every 2 min x 4 sets (8 min clock)
300/250m row + AMRAP box jumps w time left

B. every 2 min x 4 sets (8 min clock)
200m run + AMRAP wtd. sit up

C. Every 2 min x 4 sets (8 min clock)
20/15 cal + AMRAP walking lunges

D. 15 min:
1 min plank
15 kbs
15 air squat
15 seated OH press
50 jump rope