CrossFit

Strength

1) Chin-up + Negative: 3/5 x 4 (5s). Rest 2:00

– 3 warm-up sets + 5 work sets

– 5 Second LOWERING

– Scaling – Partner Assisted Pull-ups + Negative

Metcon

5 RFT:

10 Push Press (115, 75)

10 KBS (53, 35)

10 Box Jump w. step down (24, 20)

12:00 Time Cap

Spark

Metcon:

AMRAP 8

10 Pull-Ups

12 DB Thrusters 40/25

24 Bicycles

AMRAP 8

10 Push-Ups

12 S.A. Alt Snatch 40/25

24 Ab Mat Sit-Ups

AMRAP 8

10 Renegade Row 40/25

12 Burpees

24 Plank-Ups

*Rest 2:00 b/w AMRAPS

Masters

Strength

4 RDS

Paper Drag Curtsy Squat x 10 ea.

Sumo Goblet Squat x 15  

Seated Dynamic Box Jumps x 8

METCON

Every 4min x 5

15 DB Push Press

15 DB Bent Over Row

15 DB Hang Power Clean

15 Reverse Lunge