CROSSFIT
STRENGTH
Push Press for load:
3×5 / 1×5 / 1×5
BREEZY BRI
AMRAP x 13 MINUTES
7 Push Press (135/95)|(95/65)
14 Single DB Step-Ups (50/35)|(35/20)|(24/20)*
21 V-Ups
*Hold DB Any Way Above Waist.
(Score is Rounds + Reps)
SPARK
SKILL WORK
ON A 12:00 RUNNING CLOCK…
Practice J-Technique for Rope Climbs
(No Measure)
BRING SALLY UP
FOR TIME*
100/80 Cal Bike or 2200/1800m Row *if necessary 1600m run all in back parking lot
*Every 2:00 including at 0:00, perform 2 Rope Climbs. Option to perform 5-7 Strict Pull-Ups instead of Rope Climb.
(Score is Time)
TABATA FINISHER
“TABATA”
8 SETS (:20 on/:10 off)
Crossbody Mountain Climbers
(No Measure)