The unbroken effect.
CROSSFIT
S&P Cycle: squat – pull – press – PULL – off
A. snatch grip DL + snatch high pull + squat snatch: 1+1+1; rest ~ 3 min
B. 4 rounds for time:
- 3 rope climbs
- 10 OHS (135/95)
- 400m run
CSPORT
A. 4 rounds (20 sec bet movements):
40 sec KBS
40 sec walking lunges
40 sec plank
B. 4 rounds (20 sec bet movements):
40 sec box jumps
40 sec wall balls
40 sec sit ups
C. 3 rounds for time:
400m run or row
15 bench press
15 pullups/body rows
Class WOD
A: 165#’s
B: 25:06 rxd