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