March 12, 2019 Steven Barnes

Mix it up

Just a friendly competition they say….

CROSSFIT

S,P &P Cycle: SQUAT -pull – press- pull- off

A – Squats
Alt EMOM X 12
1 FS @ 75%
3 BS

B – For Time:

60/50 Cal Row
40 Dumbbell Thrusters
15 Muscle ups

C – 50 Bar Facing Burpees for time

 

CSPORT

 

A. Every 2 min x 4 sets (8 min clock)
300m row + AMRAP box jumps w time left

B. every 2 min x 4 sets (8 min clock)
200m run + AMRAP wtd. sit up

C. Every 2 min x 4 sets (8 min clock)
20/15 cal + AMRAP walking lunges

D. 15 min:
1 min plank
15 kbs
15 air squat
15 bench press
50 jump rope

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