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)