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.

(Score is Weight)

Metcon

FOR TIME

75 DB Renegade Rows (50/35)|(35/20)*

*Every time you break (hands off DB or resting in the bottom of the push-up), perform 15 Hollow Rocks and 15 Sit-Ups.

Spark

GPP

AMRAP 20

50m Farmer Carry AHAP

50m OH KB Carry

50m Sled Push AHAP

Finisher

3 RDS

15 DB Curl + Press

20 Hollow Rocks

20 Slow Shoulder Taps