November 7, 2018 Josh Rogers

Windy Wednesday

CROSSFIT

S&P Cycle: squat-pull–PRESS – pull-off

A. Strict Press

75% x 5
85% x 3
95% x 1
AMRAP @ 50% + 5-10 pounds (No more than 20)

B. 2-3 sets of Accessory Work

8 reps Cuban Press

30′ single arm farmers carry AHAP

C.  5 rounds for time
20 cal airbike
15 burpees
75 DUs

 

CSPORT

A. 4 sets
30 sec Mtn Climbers
45 sec plank
15 sec rest

B. Alt. 1-10 Ladders
Burpees
Box Jumps

C. Alt. 1-10 Ladders
Wall Balls
KBS

D. Complete 1 set AFAP:
50 Push Ups
500m Row
100 Lunges

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