CrossFit

Strength

Push Press: 2RM in 9 sets. Rest 2:00

– Goal: Build to 90-95%

– Reset reps – not touch n go

– Sets should look like 3-3-2-2-2-2..

Metcon

2 RFT:

150 Double Unders

75 Calorie Row or 50 Calorie Bike

50 DB Push Press (50, 35)

20:00 Time Cap

Spark

Strength/Skill:

10:00 Coach’s Choice Mobility

Metcon:

4 R.F.T.

20 WBS 20/14

20 KBS 53/35

20 MB Box Step-Ups 24”/20”, 20/14

200 Meter Run

20:00 Time Cap

Masters

Strength

3-4 RDS

DB Split Squats x 10ea

DB Box Step Ups x 10ea

DB Death March x 10ea

Metcon

:30s on/ :30s off x 4

Box Jumps

Mountain Climbers

MB Russian Twist #20/14

Rower Calories

Wall Balls