CROSSFIT

STRENGTH (ALL) — 5×5 (60%) Push Jerk

WORKOUT

AMRAP x 13 MINUTES
200m Run
4 Shoulder To Overhead (185/135)
8 Ring Dips

(Score is Rounds + Reps)

SPARK

PUMP

EMOM x 15 MINUTES
MIN 1 – :45 Single DB Thrusters
MIN 2 – :45 Single DB Up-Downs
MIN 3 – :45 Single DB Hollow Body Hold

(Score is Reps)

WORKOUT

AMRAP x 10 MINUTES
10 Alt. DB Snatch
4/4 DB Thrusters
200m run

-Rest 1:00-

AMRAP x 5 MINUTES
6 Alt. DB Snatch
4 DB Thrusters
100m run
(Score is Rounds + Reps)