CROSSFIT

STRENGTH

Shoulder Press for load:
#1: 5 reps

UP CHUCK

5 ROUNDS FOR TIME
12 Push Press (115/75)|(75/55)
20 Sit-Ups
400m Run

(Score is Time)

SPARK

WOD PREP

3 SETS
5 Kip Swings
+
3 Kipping Knees to Chest or Toes to Something
+
3 Toes to Bar

*Between each Set complete 6 Front Rack Lunges. Increase weight each set and finish the final set at workout weight.

(No Measure)

WINE AND DINE

AMRAP x 16 MINUTES
16 Toes to Bar
8 DB OH Walking Lunge (50/35)|(35/20)
:30 Plank
8 DB OH Walking Lunge (50/35)|(35/20)

(Score is Rounds + Reps)