CrossFit

Strength

STRICT PRESS

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure…no more than 6-8.

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(Score is Weight)

Metcon

AMRAP x 10 MINUTES*

2-4-6-8-10…etc

Hang Power Snatch (95/65)|(65/45)

*After every set perform 10 Slam Balls (20/14)

Spark

Metcon

4 RDS For Max Reps

60s Plate G2OH #45/25

Rest 30s

60s Plate Squat 

Rest 30s

60s Sit Up

Rest 30s

Finisher

Tabata: Superman Hold/ Hollow Hold