February 9, 2019 Steven Barnes

Successory Saturday

 

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

Comments (2)

  1. R.O.

    Class WOD
    4 rds
    20 bar facing burpees
    20 hang PC’s @ 115
    10 strict press

    18:35

Comments are closed.