CrossFit

Strength

Bench Press for load:

 #1: 5 reps

Metcon

AMRAP x 12 MINUTES

3 Strict Pull-ups 

6 Deficit Push-ups* 

9 Up-Downs

*Deficit on DBs or Plates

(Score is Rounds + Reps)

Spark/Masters

Metcon

AMRAP x 10 MINUTES

20 Alt. Single Arm DB Hang Cleans

40 Mountain Climbers

60 Double-Unders

(Score is Total Rounds + Reps)

Finisher

3 SETS

10/10 DB Hammer Curls

20 Alt. Deadbugs