CrossFit

Strength

ON A 25:00 RUNNING CLOCK…

Establish a Heavy 1-Rep Ground to Overhead*

Metcon

AMRAP x 5 MINUTES

25 Double Unders

5 Ground to Overhead (135/95)|(95/65)

Spark

Strength

3 SETS* 

8 Tempo DB Front Squats (22X1)

8/8 Goblet DB Step-Ups 

*Build to a moderate tempo weight. 

Metcon

4 SETS ON 4:00 RUNNING CLOCK…

MIN 1-2 – 400m Run (rest remainder)

MIN 3-4 – 20 DB Goblet Reverse Lunges (50/35)|(35/20) + Max DB Slide