CROSSFIT
S&P Cycle: squat- pull–PRESS– pull -off
A. Bench Press
60% x 5
65% x 5
70% x 5
Accessory Work
3 x 10 DB Fly
3 x 10 Plate Front Raise
C. AMRAP in 12 min
15 wall balls (20/14)
200m run
CSPORT
For time:
50 box jumps
50 cal row
50 pushups
block run
50 wall balls
50 KBS
50 wtd. lunges
block run
50 jumping pullups
50 situps
50 back extensions
block run
A: bench x 5 60/65/70%
135/145/160
B: DL X 5 60/65/70%
185/205/226
C: 25 KB swings @ 70#’s
100 DU’s
11:38