Sharing is caring brothers Rogers
CROSSFIT
S&P Cycle: squat-pull–press- PULL-off
A. Power Snatch
EMOM x 10
1-5 2 TNG Power Snatch
6-10 1 Power Snatch
B. 4 rounds:
20 GHD situps
15ft OH BB Lunges ( or 10 in place)
15 hang power cleans (95/65)
15ft OH BB lunges (95/65)
400m run
CSPORT
A. 3 rounds:
50 double unders
250m row
400m run
B. 3 rounds:
20 wall balls
20 alt. step ups (10/leg)
75 situps
C. 3 rounds:
15 skull crushers
15 body rows
400m run
D. 3 rounds:
15 back ext
15 KB high pull
75 situps
Class WOD
A: 165#’s
B: 21:54 rxd
Class WOD
A. 145
B. 25 cap DNF at 95