CrossFit
Bench Press for load:
5 x 5
*Weight stays moderate-heavy across all sets.
2-3 Warm Up sets then 5 sets all at the same weight
Metcon
AMRAP x 5 MINUTES
20 Russian KBS (70/53)|(53/35)
20/15 Cal Row, 15/12 Cal Bike, 400m Run
-Rest 1:30-
AMRAP x 4 MINUTES
16 Russian KBS (70/53)|(53/35)
16/12 Cal Row, 12/10 Cal Bike, 250m Run
-Rest 1:00-
AMRAP x 3 MINUTES
12 Russian KBS (70/53)|(53/35)
12/10 Cal Row, 10/8 Cal Bike, 150m Run
-Rest :30-
AMRAP x 2 MINUTES
8 Russian KBS (70/53)|(53/35)
8/6 Cal Row, 6/4 Cal Bike, 100m Run
Spark
Gymnastics Skill
Handstands
EMOM 12
Min 1 – :30-45s Handstand Hold
Min 2 – :30-45s Hollow Rocks
Metcon
For Time
10-9-8-7-6-5-4-3-2-1
DB Cleans #50/35
1-2-3-4-5-6-7-8-9-10
Pull Ups