CROSSFIT
S&P Cycle: squat-pull–press –PULL-off
A. 1 Power Clean + 1 Squat Clean + 1 Split Jerk
For a heavy set for the complex
B. 4 rounds for time:
20 pullups
30 pushups
40 situps
50 squats
CSPORT
AMRAP in 2 min, 4 min, 6 min, 8 min, and 10 min *resting 1, 2, 3, and 4 min bt each AMRAP, respectively.
10 burpees
10 pullups
15 goblet squats
15 KB swings
20 hand release pushups
20 DB weighted lunges
25 GHD situps
25 box jumps/step ups
AMRAP cal row *you may switch up the order of the movements with the same rep count (pullups before burpees, etc), but start with the 10’s and move up each round.
Dead Lifts
240×3
255×3
270×3
20 min AMRAP
10 DL @ 225
20 cal row
30 ghd’s
400 m run
2 rds + 30 ghd’s