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)