CROSSFIT

STRENGTH

Shoulder Press for load:
#1: 1 rep

NOTHINGS FREE

EVERY 3:30 x 5 SETS
10 OH Walking Lunges (50/35
12 Handstand Push-Ups*
14 Up-Down Box Jump Overs (24/20)
Rest in Time Remaining…

-No Additional Rest b/t Sets-

(Score is Slowest Set)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

SPARK

STRENGTH

SUPERSET Every 2:30
Squat for load: (increasing)
5-5-5-10-10-10
6 X 14 Alt V Ups

SLOANER

AMRAP x 15 MINUTES
300m Run
5/5 OH DB Lunge + Lunge + Thruster (50/35)|(35/20)*

*1 Rep = 1 OH DB Lunge (R) + 1 OH DB Lunge (L) + 1 SA Thruster. Complete 5 reps with the DB on one side then switch.

(Score is Rounds + Reps)