CrossFit
Strength
Overhead Squat for load:
3 x 5
Overhead Squat (Moderate-Heavy)*
*Same weight across for all sets.
Metcon
FOR TIME
20-16-12
Alt. DB Squat Snatch (50/35)|(35/20)
Up-Downs Over DB
Spark
Strength
5 SETS
8 Tempo Strict Press (21X0)*
8/8 KB Upright Row
Metcon
AMRAP x 2 MINUTES
Max DB Push Press (40/20)
-Rest 1:00-
AMRAP x 8 MINUTES
10 Pull-Ups
10 Up-Downs
-Rest 1:00-
AMRAP x 2 MINUTES
Max DB Push Press