Thursday Special

CROSSFIT

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

For Time
1 Mile Run
75 wallballs
50 burpees
25 bar muscle ups

-5-

3x
15/10 cal assault bike
20 db OHS (10/10)

-5-

3 RNFT
15 Bent Row
20 Skullcrushers
20 Hammercurls
:20 l-sit

CSPORT

A. AMRAP in 10 min
10 bench press
15 sit ups
200m row

B. AMRAP in 10 min
10 seated OH press
10 weighted squats
200m run

C. AMRAP in 20 min
50 cal bike buy in
+
AMRAP with time remaining:
:45 plank
10 curl to press
10 box jumps
10 lunges per leg
10 cal bike