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