CrossFit

Strength

1a) Single Arm DB Push Press – neutral grip: 4 x 6 ea. Rest 45s.

– neutral grip

1b) Strict Chin-up: 4 x 6. Rest 45s.

Metcon

EMOM 16:

Minute 1: 15 Push Press (115, 75)

Minute 2: 15 T2B

Minute 3: 15 Box Jumps w. a step down (24, 20)

Minute 4: 100 Ft. Crossbody Carry

Spark

Metcon: (Spark GPP WOD)

On a 26:00 Clock:

00:00 – 5:00:

Single Arm Farmer Carry 70/53

5:00 – 7:00 REST

7:00 – 12:00:

Sled Push or Pull (moderately heavy)

12:00 – 14:00 REST

14:00 – 19:00:

Assault Bike

19:00 – 21:00 REST

21:00 – 26:00:

Accumulate 2:30 Front Plank Hold