CROSSFIT
PUSH P & J
ON A 15:00 RUNNING CLOCK…
Build to a Mod-Heavy Complex of:
2 Push Press
+
2 Push Jerk
(Score is Weight)
HEAD AND SHOULDERS
FOR TIME
50 Double Unders
27 Shoulder to Overhead (95/65)|(65/45)
15 Med Ball Burpee to OH (20/14)|(14/10)
-Rest 1:00-
50 Double Unders
21 Shoulder to Overhead (135/95)|(95/65)
15 Med Ball Burpee to OH
-Rest 1:00-
50 Double Unders
18 Shoulder to Overhead (155/105)|(115/75)
15 Med Ball Burpee to OH
(Score is Total Time)
SPARK
SQUAT
Front Squat for load:
Increase weight each set
4-4-3-2-2-2
HOT PATATO
FOR TIME
800m Run
50 Unbroken Wall Balls (20/14)|(14/10)*
800m Run
*Each time you break, drop the ball, or stop movement…complete 15 Air Squats then continue.
(Score is Time)
COOL DOWN
3 ROUNDS FOR QUALITY
1:00 Sprinter Stretch (R)
1:00 Sprinter Stretch (L)
1:00 Saddle Pose
(No Measure)