The calm before the storm…
CROSSFIT
S&P Cycle: squat- pull–press- PULL -off
A. 3 Position Snatch
Hang, Low Hang, Floor
Build to a heavy single
B. 3×1 @ 70% of part A
C. 150 DUs
30 hang squat snatch (75/45)
30 K2E
30 box jumps 30/24
30 K2E
30 Hang squat snatch
150 DUs
CSPORT
A. 4 rds:
20 sec pushups
30 sec plank
10 sec rest
B. 4 rounds for time:
200m run
20-15-10-5 ring dips (scale as needed, but make them challenging!)
10 box jumps
C. 4 rounds for time:
10 burpees
15 cal airbike
20 KBS
a. 205
b. 3 x 145
c. 24:48 rx; Mike McDonald is so fast.
Class WOD
A: 155
B: 3 X 115
C: 21:38 rxd