CROSSFIT
S,P &P Cycle: squat -pull – PRESS – pull -off
A – Strict Press
EMOM x 12
Waves
3 reps
2 reps
1 rep
*increase each round
1 Max set @50%
B – For Time
1 Mile Run
30 Clean & Jerks 155/105 ( 8 min Cap)
30 T2B
20 Min Cap
CSPORT
A. every :90 x 6 sets
100m run + AMRAP sit ups with time left
B. every :90 x 6 sets
8 burpees + AMRAP plank with time left
B. 21-15-9
Cals
DB bench press
box jumps
C. 21-15-9
Pull ups
lunges per leg
200m run each round
D. 21-15-9
cal Bike
Push ups
side bends each side
Class WOD
A: 165
B: 17 @ 95#’s
C: 16:00 rxd
Class WOD
A. 165
B. 20 @95
C. 17:37 @ 135