CrossFit
Strength
Push Press for load:
#1: 4 reps
Metcon
FOR TIME
15 Push Press (75/55)|(45/35)
35 Burpees
15 Push Press (95/65)|(65/45)
400m Run
15 Push Press (115/75)|(75/55)
35 Burpees
15 Push Press (135/95)|(95/65)
-14:00 Hard Cap-
(Score is Time)
Spark/ Masters
Strength
4 RDS
Increasing in load each round
DB Strict Press x 10
SA DB Row x 15
Banded Face Pull Aparts x 20
Metcon
DOUBLE AMRAP
AMRAP x 6 MINUTES
2-4-6-8-10…
DB Push Press
DB Suitcase Reverse Lunges
-Rest 4:00-
Repeat!
(Score is Total Rounds + Reps)