November 11, 2017 Josh Rogers

hung up

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

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