CROSSFIT
STRENGTH
Push Press for load:
#1: 5 reps
WORKOUT
EMOM x 12 MINUTES
MIN 1 – 5 Burpees + 3 Shoulder to Overhead (135/95)
MIN 2 – 5 Burpees + 4 Shoulder to Overhead
MIN 3 – 5 Burpees + 5 Shoulder to Overhead
And so on…
*Continue to add 1 S2OH each round until you are unable to complete the round. If/when this happens take the next minute off and then start back at the rep scheme 3 rounds prior to failure. EX: Did not complete MIN 7. Took MIN 8 off, then started back on MIN 9 w/ 5 Burpees + 4 S2OH.
(Score is Rounds Completed)
SPARK
PUMP
E2:15 X 5
6 DBL DB PUSH PRESS
12 Single DB Front Rack Step Up
(Score is Weight)
WORKOUT
EVERY 3:00 x 4 SETS
40 Double Unders
20 KB Russian Swings
Max Cardio Choice in Remaining Time
-:30 Rest b/t Sets-
(Score is Weight)