CrossFit

Strength

Bench Press for load:

 #1: 4 reps

8-8-6-6-4-4*

Bench Press

*Build from Light-Moderate to Moderate-Heavy

Metcon

EVERY 3:00 x 5 SETS

500/400m Row

Max DB Floor Press (50/35)|(35/20) in Time Remaining…

Finisher

TABATA (8 SETS, :20 ON/:10 OFF)

DB Gun Hold*

*Single or Double DB.

Spark

Metcon

2 Rounds FOR TIME

100 Double Unders

35 Air Squats

30 KB Deadlifts (72/53)

75 Double Unders 

35 Air Squats

20 Deadlifts 

50 Double Unders

35 Air Squats

10 Deadlifts