Just over here holding up the wall.
CROSSFIT
S&P Cycle: squat – PULL – press – pull – off
A. snatch: 1.1 x 5 sets
B. 3 rounds, each against a 4 min clock:
400m run
30 wall ball shots (20/14)
AMRAP KBS with time remaining (70/53)
*rest 4 min bt rounds
**if you don’t make it to KBS, that’s okay, your goal will simply be to do as many WBs as possible.
CSPORT
A. Ab circuit warm up
15 side bends per side
20 bicycle sit ups
:30 plank
15 side bends per side
20 bicycle sit ups
:30 plank
B. AMRAP in 18 min
10 Pistols
10 curl to press
20 alt. weighted step ups
400m run or row
C. AMRAP in 18 min
10 Bench press
10 SA rows per arm
30 Battle Rope waves
400m run or row