Kellie?

Diesel telling you to go out HOT on the first run.

CROSSFIT

S&P Cycle: squat- pull–press-PULL– off

A. Power Clean + Hang Squat Clean + Jerk

1@ 65%

2 @ 70%

1 @ 75%

2x (1+1+1) @ 80%

2x (1+1+1) @ 85%

*% off power clean 1rm

B. FOR TIME

400m run Buy in
+
4x
20 wallballs 20/14
20 box jump overs 24/20
+
400m run cash out

CSPORT

A. Every 4 min x 3 sets (12 min)
20 KBS
400m/300m row sprint

B. Every 4 min x 3 sets (12 min)
200m run
15 burpees- high effort

C. 4 sets:
10 Seated Arnold Press
15 jack knives

D. 4 sets:
10 Bulgarian Split squats each leg
:45 ring plank