Get out there y’all! This is why we train!
CROSSFIT
S&P Cycle: squat – pull – press – PULL – off
A. snatch: 5-5-5-5; TnG, rest 3 min
*start each set as a power snatch. If you need to squat it later in the set to get all the reps, go for it.
B. AMRAP in 15 min:
- 200m run
- 12 KBS (53/35)
- 12 OH-front-back squats (115/85, all from the floor)
*round 1 do OHS, round 2 front squats, round 3 back squats, round 4 OHS again, etc… and continue to cycle through this pattern until time is up.
CSPORT
A. 30-20-10
step ups
dips
block run
B. 30-20-10
weighted sit ups
cal airbike
block run
C. 30-20-10
OHS
toes to bar