CrossFit

Strength

7-5-3-7-5-3 

Push Press 

Metcon 

“COWABUNGA” 

EVERY 3:00 x 5 SETS 

10 Push Press (115/75)|(75/55) 

15 Push-ups 

20 Box Jump Overs

(Score is Each Set for Time)

Spark

Metcon

AMRAP 8 

15 Plate Ground to Overhead 

10 Burpees 

(Score is Rounds + Reps) 

-Rest 2:00- 

Repeat

Finisher

Tabatas 

1 – Russian Twist

2 – Alt. Shoulder Taps

3 – Hollow Rock