CrossFit

Strength

Shoulder Press for load:

 #1: 5-5-5-5 reps

Tempo (1.1.1.1)

Metcon

3 ROUNDS 

50 Double Unders 

10 Push Press (115/75)|(95/65)

Into…

100 Sit-ups 

Into…

3 ROUNDS 

50 Double Unders 

10 Push Press 

(Score is Time)

Spark

Strength

EMOM x 10 MINUTES

MIN 1 – :50 Slow DB Goblet Squats

MIN 2 – :50 Slow DB Crawl

(Score is Load)

Metcon

“TABATA”

8 SETS, :20 WORK / :10 REST

TABATA 1 – Alt. DB Snatch

TABATA 2 – Single DB Front Squat

TABATA 3 – Single DB Floor Press

TABATA 4 – Alt. Jumping Lunges

-Rest 1:00 b/t Each Tabata-

(Score is Reps)