CrossFit

Strength

STRICT PRESS

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

Metcon

7 SETS

ON A 2:00 RUNNING CLOCK…

200m Run

5 Burpees

Max Double Unders in time remaining…

-Rest :30 b/t Sets-

Spark

Metcon

2 RFT 

21-15-9 

Power Cleans #50/35

Pull-Ups 

-Rest 2:00 b/t Sets- 

Finisher

4 RDS

100m HEAVY Farmer Carry

60s Plank Hold