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