CROSSFIT

STRENGTH

Shoulder Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

WORKOUT

FOR TIME
400m Run

Immediately Into…

5 ROUNDS
15 Box Jumps (20)
10 Push Press (95/65)

Immediately Into…

400m Run

(Score is Time)

SPARK

PUMP

E2:00 X 6
8 DEADLIFTS
:30 PLANK

(Score is Load)

WORKOUT

EMOM x 16 MINUTES
MIN 1 – :Dbl DB Push Press
MIN 2 – Toes To Bar
MIN 3 – Renegade Row w/Push Up
MIN 4 – 100m Run

(Score is Weight)

FINISHER

3 SETS
10 Skul Crusher
10 Single DB Curls

-Rest as Needed b/t Sets-

(No Measure)