CrossFit

Strength

Push Press: Build to a 1RM in 10 sets. Rest 2:00

– Goal: Have a plan to hit a 5# PR. Last tested on 11/15

– Beginner: 5 x 5 adding weight if form permits. Rest 90s – 2:00.

Metcon

4 Rounds of:

20 Renegade Rows (50, 35) (total reps)

20 DB Hang Power Snatches (50, 35) (10 each arm)

20 Calorie Row

Rest 2:00

20:00 Time Cap

Masters

Strength

Banded Good Morning x 20

1 ¼ Goblet Squats x 1o

Cossack Lunge x 10

60s Max Calorie on Bike

Metcon

AMRAP 20

100 Farmer Carry

200m Med Ball Run

30 Wall Balls

Spark

Metcon:

5 R.F.T.

20 MB Thruster (20/14)

20 Cal Row

20 Sumo Deadlifts 70/53

20:00 Cap

L3: 60/44

L2:14/10,  53/35, 18 reps

L1: 10/8, 44/20, 15 reps

Core Finisher:

2:00 – Max Plank Hold

1:00 – Max V-Ups

2:00 – Max Hollow Hold