CrossFit
Strength
2 RM Shoulder Press
Metcon
EMOM x 15 MINUTES*
Min 1 – 8-12 Strict Press (95/65)|(65/45)
Min 2 – 8-12 Power Snatches
Min 3 – 8-12 Burpees Over Bar
*Athlete choice on reps for all three movements
Spark
Strength
4 RDS
DB Split Squat x 7each
DBL DB RDL x 15
Metcon Prep
Row Technique- Calorie Row
Metcon
AMRAP 12
10 SA Power Clean (Right)
10 SA Power Clean (Left)
20 Wall Balls #20/14
20 Cal Row