CROSSFIT
S&P Cycle: squat- pull–press- PULL– OFF
A. Clean Pull + Squat Clean + Front Squat + Push Jerk
B. 5 rounds for time
10 push press/jerk (135/95)
15 GHD situps
400m run
CSPORT
A. 6 min max TGU’s
B. 3 min max reps at each, rest 1 min bt exercises
Wall Balls
Push Ups
Weighted Sit ups
Knees 2 Elbows
C. AMRAP in 15 min
200m Run
10 Burpees
1 min Plank
Class WOD
A: 205
B: 18:12 rxd