CROSSFIT
S,P &P Cycle: squat -pull – PRESS – pull -off
A – Press in Split Triple – 9 Min
B – Push Jerk Double – 8 Min
C – Split Jerk Single – 7 Min
D – 21-15-9
Push Press 115/75
BBJO
Ring Dips
CSPORT
A. AMRAP in 6 min- as a warm up
10 lateral side steps with band, per side
10 front raises with plate
10 sit upsB. AMRAP 12 min
400m run
15 DB DL
:45 plank
10 lateral side steps with band, per side
10 front raises with plate
10 sit upsB. AMRAP 12 min
400m run
15 DB DL
:45 plank
C. AMRAP 12 min
400m row
15 box jumps
15 KBS
D. AMRAP 12 min
10 Bench Press
20 alternating wave Battle rope
10 Burpees
20 two arm wave battle rope
Class WOD
A: 145 split press
215 push jerk
Did not do split jerk
B: 13:27 rxd