CROSSFIT

PUSH JERK

ON A 12:00 RUNNING CLOCK…
Build to a Moderate 5-Reps

JERK ON A BIKE

5 SETS
25/20 Cal Bike, 35/28c ROW
Immediately into…
Max Unbroken Push Jerks*

*Use 75% of established 5-Rep from strength. Goal is at least 8-12+ reps.

-Rest 1:30 b/t Sets-

(Score is Lowest Reps)

SPARK

STRENGTH

EMOM 10:00
2-4-6-8-10-2-4-6-8-10

BICEP CURL + PUSH PRESS (EACH ARM)

HIT THE WALL RUNNING

6 SETS ON A 2:30 RUNNING CLOCK…
30/24 Cal Row, 21/16 C BIKE
Max WALL BALL SHOTS in Remaining Time (20/14)|(14/10)

-Rest :30 b/t Sets-

(Score is Lowest Reps of WALL Balls)