CrossFit

Strength

1) Bench Press – medium grip: Build to a heavy 6 in 6 sets. Rest 2:00

– Use a medium grip – shoulder-width grip

– Shoot for 80% of 1RM if Known

Metcon

EMOM 12:

Minute 1: 15 Hang Power Cleans (115, 75)

Minute 2: 15 Pull-ups

Minute 3: 15 Wall balls (20, 14)

Minute 4: 15/12 Calorie Row (or 12/9 Calorie Bike)

Spark

Strength:

In 11:00, Complete 3 rds

DB Alt. Box Step-Ups x 12 (total)

Wall Facing Squats x 8

Single Leg RDL x 8 (each)

Rest :30 – :60

Metcon: 

AMRAP 15

Sled Push x 50 Meters (medium weight)

3 Wall Walks

400 Meter Run