CROSSFIT

STRENGTH

Push Press for load:
#1: 1 rep

WORKOUT

FOR TIME
3 ROUNDS
50 Double Unders
20 Alt. Box Step-Ups (24/20)
10 Strict Press (95/65)

-Immediately Into-

2 ROUNDS
50 Double Unders
20 Burpees
10 Push Press (135/95)

-Immediately Into-

1 ROUND
50 Double Unders
20 Burpee Box Step-Over (24/20)
10 Push Jerks (185/135)

(Score is Time)

SPARK

PUMP

EMOM x 12:00
MIN 1 – 15 Ab MAt Sit Ups
MIN 2 – 12 Hand Release Push-ups

(No Measure)

WORKOUT

AMRAP x 22 MINUTES
20 DBL DB Up-Down
250m ROW
20 DBL DB Push Presses
250m Row
20 DBL DB Front Rack Lunges

(Score is Rounds + Reps)