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