CROSSFIT
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push or Split Jerk*
PUSH PULL
FOR TIME*
3-6-9-12-9-6-3
• Push Jerk (155/105)|(115/75)
*15 Cal Row After Every Set
(Score is Time)
COOL DOWN
FOR RECOVERY
5:00 Nasal Breathing Row (EZ)*
*To be performed ASAP after completing the workout.
(No Measure)
SPARK
STRENGTH
Push Press for load:
8-6-4-8-6-4
OVER YOUR HEAD
AMRAP x 16 MINUTES
4 Shoulder To Overhead (50’s/35’s)|(35’s/20’s)
12 Box Jumps (24/20)
6 Shoulder To Overhead
24/18 Cal Row
(Score is Rounds + Reps)