Outcome aside… Epic Season.
CROSSFIT
S&P Cycle: squat – PULL – press – pull – off
A. Every 90 sec x 5 sets
1 sq clean + 1 front squat + 2 hang sq cleans
B. 5 rounds for time:
6 power cleans (115/85)
7 push press/jerk (115/85)
8 box jumps (30/24)
9 cal air bike
CSPORT
A. Ab circuit warm up
AMRAP in 5 min
:30 plank
10 ab wheels
15 side bends per side
B. AMRAP in 20 min
15 bench press
15 DB front squats
15 sit ups
400m run
C. 3 sets:
15 skull crushers
10 alt curls per side
D. 3 sets:
10 SA rows per arm
10 RDL