CrossFit

Strength

4 SETS FOR QUALITY*

10 Barbell Pendlay Rows 

10 Unbroken Push Press

10 Slow Seated Goblet Good Mornings

Metcon

FOR TIME

40-30-20-10

Russian Twists

Spark

Strength

4 SETS 

12/12 SA DB Bench Press 

1:00 Side Plank (R)

1:00 Side Plank (L)

Metcon

4 ROUNDS FOR TIME 

10 Push Press 35/20

10 Up-Downs

-2:00 Rest-

3 ROUNDS FOR TIME

10 Push Press 40/25

10 Burpees

-2:00 Rest-

2 ROUNDS FOR TIME

10 Push Press 45/30

10 Bar Facing Burpees