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