Whip my hair back and forth …
CROSSFIT
S&P Cycle: squat- pull–PRESS – pull – off
A. 2 Push Jerks + 1 Split Jerk
Build to a heavy complex
5 sets @ 75% of Heavy
B. 3 rounds for time
9 squat clean thruster/jerk (165/110)
18 T2B
CSPORT
A. 3 rounds:
1 min AMRAP pullups
1 min row sprint
1 min rest
B.3 rounds:
1 min AMRAP man makers
1 min AMRAP DB box step ups
1 min rest
C. 3 rounds:
30 lunges
20 GHD sit ups
15 burpees
10 ring dips
400m run
Class WOD
A. 175
B. 12:40 @ 135