CROSSFIT

STRENGTH

Bench Press for load:
10-8-6-8-10*

HEAD N SHOULDERS

5 SETS
ON A 2:00 RUNNING CLOCK…
15 Toes to Bar
Max Shoulder to Overhead (155/105)|(115/75) with Time Remaining…*

-Rest 1:00 b/t Sets-

*Option to use (185/135).

(Score is Total Reps of Shoulder to Overhead)

SPARK

STRENGTH

Push Press for load:
6 X 5

6 X 16 Alt V Ups

RUN FOR DA MONEY

EMOM x 15 MINUTES
MIN 1 – 200m Run
MIN 2 – 12 Burpees Over DB + 6 Push Press (50’s/35’s)|(35’s/20’s)
MIN 3 – Rest

(Score is Slowest Run)