CROSSFIT

STRENGTH

Shoulder Press for load:
#1: 1 rep

BREAK THE BANK

FOR TIME
21-15-9
Handstand Push-Up
*Unbroken DB Front Squats 50’s/35’s, 35’s/20’s

-Rest 1:00-

12-9-6
Unbroken DB Front Squats
Handstand Push-Up

(Score is Total Time)

*Each time you break in the FS, perform 3 Hand Release Push-Ups. If perform unbroken, no Push-Ups performed.

HSPU Option 1: Pike Push-Up
HSPU Option 2: Strict DB Press

SPARK

STRENGTH

Push Jerk for load: 2 DB’s
#1: 5 reps

DOUBLE TIME

AMRAP x 5 MINUTES*
6 Push Jerks (50’s/35’s)|(35’s/20’s)
9 Toes to Bar
12 Med Ball Squat Clean to Thruster(20/14)|(14/10)

-Rest 1:00 b/t AMRAPS-

AMRAP x 5 MINUTES
6 Push Jerks
9 Toes to Bar
12 Med Ball Squat Clean to Thruster

*Pick up where you left off in 2nd AMRAP.

(Score is Rounds + Reps)