CrossFit

Strength

Max in complex of:

1 Push Jerk + 1 Split Jerk

*Goal beat last weeks weight if you’re feeling good

Rest as needed.

Metcon

“Surprise”

For time:

20-15-10-5

Push Press (135, 95)

Burpee Pull-ups

Spark

Strength:

On a 12:00 Clock, Complete 3 Rds:

Front Foot Elevated Split Squat x 16 (8 each side)

Mini Band Glute Bridge w/ 2 sec pause x 20

Mini Band Clam Shells x 20 (10 each side)

Metcon: (Named Spark 20s)

4 R.F.T.

20 MB Thruster (20/14)

20 Cal Row

20 Sumo Deadlifts 70/53

16:00 Cap

Masters

Strength

Wipers x 10

Oblique Raises x 20 ea

Weighted tempo sit up (1up-2hold-4down) x 10

Hollow Hold (Until Failure) 

Metcon

AMRAP 15

10 Cal Row

20 Pull Ups

30 SA DB Walking Lunges #40/30

40 DB Russian Twists