CrossFit

Strength

STRICT PRESS

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure…no more than 6-8.

Metcon

3 ROUNDS FOR TIME

10 Push Press (135/95)|(95/65)

20 Box Jumps (24/20)

200m Plate Run (45/25)|(25/15)*

*Hold the plate any way during the run

Spark

GPP

E2MOM 12

100m Heavy Farmer Carry + Max Plank Hold 

Hold plank until next interval

Finisher

4 RDS

12 SA DB Bent Over Row

100m DBL DB OH Carry