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)