Pullup factory.
CROSSFIT
S&P Cycle: SQUAT – pull – press – pull – off
A. snatch balance: to a heavy single
B. For time:
- 30 squat cleans (155/105)
- 30 toes to bar
- 30 burpees
CSPORT
A. 3 sets:
- 10 Goblet Squats @ 41X1
- 20 lateral plate hops (side to side up and over a 45lb plate, always landing with one foot on the plate)
B. 3 sets:
- 10 DB Bench @ 40X1
- 10 Pushups AFAP!
C. 25-20-15 KBS; rest 20-30 sec bt sets
D. 25-20-15 Wall Balls; rest 20-30 sec bt sets
E. 15 K2E; rest 20-30 sec x 3 sets
F. 1 set AFAP:
- 500m Row
- 20 Burpees
- 500m Row
A. 255
B. 8:08 Rx
Class WOD
A. 175
B. 9:35 Rx
Class WOD
A: 165
B: 10:03 rxd
Class WOD
A). 95#
B). 9:04 (75#)
Big Block Run
Class WOD
A: 165#
B: 6:57 Rx