CROSSFIT
STRENGTH
4 SETS
1 Push Press
+
2 Push Jerk
*Start Moderate and build to/past heaviest workout weight.
(Score is Weight)
WORKOUT
EMOM x 6 MINUTES
MIN 1 – 5 Toes to Bar + 4 Shoulder to Overhead (185/135)
MIN 2 – :40 Max Up-Downs
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 – 5 Toes to Bar + 6 Shoulder to Overhead (135/95)
MIN 2 – :40 Max Up-Downs
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 – 5 Toes to Bar + 8 Shoulder to Overhead (95/65)
MIN 2 – :40 Max Up-Downs
(Score it Total Reps of Up-Downs)
SPARK
PUMP
E2MOM x 12 MINUTES
10 Push Ups
12 Dbl DB Box Step Up (Heavy)
(Score is Weight)
WORKOUT
EVERY 3:00 x 5 SETS
250m Row
10 Wall Ball Shot
10 Single DB Alt Up-Downs**
**Alt hands on the floor
(Score is Weight)
FINISHER
800M ROW