CROSSFIT
S&P Cycle: squat-pull–press –PULL– off
A. Deadlift (off 90%)
80% x 3
85% x 3
90% x 3
AMRAP @ 50% ( Stop at 20)
B. Accessory Work 2-3 Sets
RDL 12 reps
Plank :30 / Side Plank :30 each side
C. AMRAP in 20 min:
10 tire flips
20 cal row
30 GHD situps
400m run
CSPORT
5 rounds for time:
100m run
15 Db hang squat cleans
15 push ups
100m run
15 KBS
15 box jumps
100m run
15 cal row
15 push press