CrossFit

Strength

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex of…

2 Push Jerk + 1 Split Jerk*

Metcon

5 ROUNDS FOR TIME

400m Run

12 Push Jerks (155/105)|(115/75)

Spark

Strength

4 Rounds

Bulgarian Split Squat x 8/8

Seated Dynamic Box Jump x 8

Metcon

4RFT

20 Front Lunge #40/25

20 Up Down over DB

20 V Up