Meanwhile, in pullup jail.
CROSSFIT
S&P Cycle: squat – pull – PRESS – pull – off
A. bench press: 4 x 5; rest 3 min
B. AMRAP in 20 min:
- 10 thrusters (95/65)
- 10 burpee box jumps (24/20)
- 10 cal airbike
*sub row for airbike if needed
CSPORT
A. 3 sets:
15 Seated DB OH Press
10 Ring Push Ups
B. 3 sets:
15 Back Ext
10 single leg floor bridge ea. side
C. For Time
21-15-9
Heavy KBDL
ab wheel
reverse lunge off riser ea. side
D. For Time
3 Rounds
15 DB hang squat clean
30 sec on the battle rope
200m Run
A. 4×5 @ 205
B. 161 @ 95, step-ups, AB
Class WOD
B). 150 reps in 18:10 mins…had to leave (65#, step ups, row)
CLAss WOD
A: 205#’s
B: 186 reps rxd