Swing set.
**Announcements**
- Beginner Barbell class W/ coach Ian! Come learn the basics of Olympic Weightlifting. Great for experienced lifters who want to tighten up their fundamentals too. Thursdays at 5:30pm beginning 8/31.
CROSSFIT
S&P Cycle: SQUAT – pull – press – pull – off
A. back squat: 5 x 5; rest as needed
B. 5 rounds, each AFAP:
- max reps (or 8) ring dips (whichever is more)
- 60 yds sled push (135/70)
- 200m sprint (all out, one direction, no turn around)
*rest on the walk back
CSPORT
A. Against a 7 min clock
800m run
AMRAP burpee box jumps with time left
B. Against a 7 min clock
800m row
AMRAP burpee wall balls with time left
C. Against a 7 min clock
40/35 cal air bike
AMRAP burpee pull ups with time left
D. 3 rounds for time
100 DUs
1 min plank
Random
A: 5×5 Back Squat
185,185, 205,205, 225
B: 20 min amrap
Buy in = 3 rds 400 m run &15 C&J’s @ 135
With the time remaining
5 C2B’s
10 push-ups
15 air squats
5 rds + 5 C2B’s + 10 push-ups + 2 air squats