CROSSFIT

Bench Press for load:
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
Bench Press*

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

DOWN AND DIRTY

4 ROUNDS FOR TIME
24 Up-Downs
21 DB Floor Press (50/35)|(35/20)
18 Wall Ball Shots (20/14)|(14/10)
15 Jumping Air Squats

(Score is Time)

SPARK

STRENGTH

5 SETS w/2 DBs
AMRAP x 1:30 MINUTES
1 DB Deadlift
2 DB Hang Power Cleans
3 DB Thrusters

-Rest :30 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

HANGER 54

EMOM x 12 MINUTES
MIN 1 – 14 Alt. DB Hang Clean to Overhead (50/35)|(35/20)
MIN 2 – 200m Run
MIN 3 – :45 Max Burpees Over DB

(Score is Lowest Set of Burpees)