November 8, 2018 Josh Rogers

Runnin with the Devil…

 

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

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