CROSSFIT
Shoulder Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
FULL STEAM AHEAD
EMOM X 10 MINUTES
Min 1: 14 DB Push Press (50/35)|(35/20)
Min 2: 7 DB Renegade Rows*
-Rest 1:00-
AMRAP x 4 MINUTES
4 Burpees
4 DB Push Press
(Score is Rounds + Reps)
*1 Rep of RR = 1 Push-Up + Row L + Row R
SPARK
Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
MOVING TARGET
AMRAP x 14 MINUTES
3 Wall Walks
10 Pull Ups
150/100m Row*, 7/5 Cal Bike, Run 100m
*Increase by 50m each round. Bike Increase by 2 Cal. RUn Increase 50m
(Score is Rounds + Reps)