CROSSFIT
S,P &P Cycle: SQUAT -pull – press – pull -off
A – Back Squats
3 sets of 5 @ 70%
1 set max reps @ Bodyweight/ 3/4 bw
For Time:
800m run
15 BMU
30 HSPU
60 Alt Pistols
1k row
CSPORT
A. AMRAP in 12 min:
5 Burpees
10 Lunges
15 sit ups
*at the start, and every 3 min, run 100m
B. AMRAP in 12 min:
5 ab wheels
10 Wall Balls
15 alt wave Battle rope, each arm
*at the start, and every 3 min, run 100m
C. AMRAP in 24 min
Big block run buy in
+
AMRAP w time remaining:
10 Push press
10 Box Jumps
15 Russian KBS
15 Egg beater battle rope
200m run
Class WOD
A. 225
B. 15 x 195
C. 20:41 scaled to c2b
Class WOD
A: 205
B: 11@195
C: 23:19 rxd