January 3, 2019 Steven Barnes

Summer bodies are made in winter..

 

 

CROSSFIT

S&P Cycle: squat- PULL –press – pull – OFF

A. Clean and Jerk

EMOM
1-5 75%
6-10 80%
11-15 85%

B. 6 RFT

15 GHD situps
15 HR pushups
15 box jumps 24/20

CSPORT

A. For time:
20ft DB walking lunges
10 DB thrusters
20ft DB walking lunges
9 DB thrusters
20ft DB walking lunges
8 DB thrusters

20ft walking lunges
1 DB thruster

B. 3 rounds for time:
400m run
15 pull ups
15 bench press
15 push ups

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