Minus 3

CROSSFIT

S&P Cycle: SQUAT-pull–press –pull-off

A. Back Squats
% off of 90% of 1rm

75% x 5
85% x 3
95% x 1
AMRAP @ 50% + 5-10 pounds (No more than 20)

B. 21-18-15…3  for time:

DB snatch (50/35)
box jumps (24/20)

CSPORT

A. AMRAP in 8 min
20 single arm DB row (10/side)
10 single arm OHS (5/side)
10 alt. step ups

B. AMRAP in 8 min
5 bench press
7 knees 2 elbows
9 KBS

C. AMRAP in 8 min
10 plyo push ups
15 sit ups
30 double unders

D. 3 Farley hill runs
sprint from the bottom, to the top. rest/walk on the way down