December 1, 2018 Josh Rogers

Get Up!

CROSSFIT

S&P Cycle: squat- pull–PRESS– pull -off

A. Bench Press

80% x 3
85% x 3
90% x 3

B. AMRAP @ 60%

C. For time
40 TGUs 53/35
80 wall ball shots

CSPORT

A. 15.5
27-21-15-9
Cal row
thrusters

B. 3 rounds:
20 pull ups
20 bench press
rest 2-3 min

C. 4 rds:
10 ab wheel reps
20 situps
30 mtn climbers