CROSSFIT
S&P Cycle: squat- PULL–press- pull – off
A. Snatch
1 x 2 @ 70%
2 x 2 @ 75%
2 x1 @ 80%
3 x 1 @ 85%
AMRAP Tap N Go Squat Snatches @ 60%
B. Snatch Pull
3×2 @ 105%
C. AMRAP in 18 min
12 KB snatch (6/side)
10 burpees
48 scout rope DUs
CSPORT
A. 3 sets:
30 sec plank
30 sec level changes
30 sec mtn climbers
B. for time:
—Block run
50 sit ups
50 lunges
50 push ups
—-Block run
50 pull ups
50 lunges
50 KBS
—-Block run
50 cal row
50 thrusters
50 dips
*within each triplet, you may do the movements in any order
**35 min time cap
Class WOD
A: 155
B: 10 @ 115
C: 7 rds + 9 SA Snatches