CrossFit

Strength

ON A 15:00 RUNNING CLOCK…

Build to a 2RM Strict Press*

Metcon

AMRAP x 15 MINUTES 

5 DB Renegade Rows (50/35)|(35/20)

15 DB Push Press

200m Run*

*Run increases by 100m every round, 200-300-400 etc…

Spark

Strength

3 RDS
Strict Press x 10L + 10R + 10 Together

SA Upright Row x 10 ea

Metcon

3 RFT

15-10-5

Wallball #20/14

Bike or Row Calories