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)