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