CrossFit

Strength

1a) Single Arm DB Bench Press: 4 x 6-8 ea. No rest.

– slightly heavier than last week

1b) Inverted Rows: 4 x 10-15. Rest 60s.

– same as last week

Metcon

5 RFT:

15 DB Push Press (50, 35)

15 Box Jumps w. step down (24, 20)

15 T2B

Spark

Metcon

EMOM 20 (4 Rounds

  1. 25 Meter Sled Push (Heavy)
  2. 20 Ab Mat Sit-Ups
  3. 50 Meter Farmer Carry 70/53
  4. :30Plank Hold
  5. 10 Cal Row