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)