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
A. 145 20 reps at 75
C. 24:46