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)