CrossFit

STRENGTH 

EMOM 10

MIN 1 – 10 Strict Press 

MIN 2 – 10 Seesaw Bent Over Row *1 Rep of Seesaw Row = L Row + R Row (Score is Weight) 

Metcon

AMRAP 3 x 4 

3 Burpees 

5 Push Press (95/65)|(75/55) 

7 Box Jump Overs (24/20) 

-1:00 Rest b/t Sets- 

*Pick up where you left off. 

Spark

Gymnastics Strength

3 RDS

PERFECT Hollow Rocks x 10

Floor Hollow to tuck transition x 8

Kipping Swings or Bar Hang x 10

Toes to bar variation x 10

Metcon

AMRAP 8 MINUTES 

8 KB SDHP

6 Cal. Bike 

8 T2B 

-Rest 4:00- 

AMRAP 8

8 Russian KB Swing 

6 Cal. Bike

8 T2B 

(Score is Rounds + Reps)