CROSSFIT
S&P Cycle: squat-pull–press- PULL-off
A. DeadLift
75% x 5
85% x 3
95% x 1
AMRAP @ 50% + 5-10 pounds (No more than 20)
B. Accessory Work
2-3 sets
Back ext 15 reps
Hamstring curls 15 reps
C. 10 rounds for time:
5 devils press (50/35)
10 pullups
40yd sled push (135/75)
CSPORT
A. 10 rounds:
4 thrusters
6 renegade rows
8 sit ups
800m run or row
B. 10 rounds:
4 burpees
6 box jumps
8 OH lunges per leg
800m run or row
Class WOD
A: 325#’s
B: 27:40 rxd
C: no time
A. 365
B. 8 Rounds 15 reps @ 40