November 24, 2018 Josh Rogers

Stricty Saturday

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CROSSFIT

S&P Cycle: squat- pull–press- pull -off

A. 12 minutes to find 1RM Snatch

B. 12 minutes to find 1RM Clean & Jerk

B. 21-15-9
OHS 135/95
strict pullups

 

 

CSPORT

A. 4 rounds:

Against a 3 min clock, run 400m then:
AMRAP box jumps w/ time left
or
AMRAP k2e w/ time left
** complete 2 rounds with each exercise, in any order

B. 3 sets:
15 skull crushers
15 push ups

C. 3 sets:
15 back ext
10 ab wheels

D. 3 sets:
200m row
15 wall balls