CROSSFIT
S&P Cycle: squat- pull–press-pull-OFF
A. EMOM x 12
1- Ring Rows 5 reps Tempo
2- 10/10 side bends
3- Weighted Step ups 6/6
4- 50 double unders
B. 4 rounds for time
40 cal bike (reds 1/3) 30 cal row (ends 2/4)
20 hang power cleans 115/75
10 strict press
CSPORT
AMRAP in 45 min
—1k row
30 sit ups
30 Lunges
30 HR push ups
—Block run
30 sit ups
30 Lunges
30 HR push ups
—-1k Row
30 Wall balls
30 Box Jumps
30 Russian twists per side
—Block Run
30 Wall balls
30 Box jumps
30 Russian Twists per side
Class
B. 28:19 Rx
Class WOD
4 rds
20 bar facing burpees
20 hang PC’s @ 115
10 strict press
18:35