CROSSFIT

STRENGTH

Push Press for load:
3 X 5 BUILDING
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%

WORKOUT

AMRAP x 15 MINUTES
400m Run
20 Push Press (75/55)
200m Run
20 Overhead Squats

(Score is Rounds + Reps)

SPARK

PUMP

E2:30 X 5
15 Box Dips
14 Farmers Carry Box Step Ups

(No Measure)

WORKOUT

20:00 AMRAP
50 Box Step Ups
40 Wall Ball Shots
30 Thrusters 15R/15L
20 DB Up Downs
10 Hang Clean + Press 5R/5L

FINISHER

EMOM x 6 MINUTES
MIN 1 – :45 Heel Taps Over DB
MIN 2 – :45 Slow Hollow Rocks

*Hold DB at the waist by both heads

(No Measure)