CrossFit

Strength

Back Squat for load:

 #1: 7 reps

Metcon

AMRAP x 14 MINUTES

7 Front Squats (135/95)|(95/65)

14 Wall Balls (20/14)|(14/10)

21 Sit-ups 

(Score is Rounds + Reps)

Spark

Strength

4 SETS FOR MAX REPS 

1:00 – 5 Up-Downs then DB Hang Power Clean

-Rest :30-

1:00 – 5 Up-Downs then DB Floor Press 

-1:00 Rest b/t Sets- 

(Score is Load)

Metcon

EMOM x 15 MINUTES 

MIN 1 – Max Crossbody Mountain Climbers

MIN 2 – Max DB Clean & Press

MIN 3 – Max DB Slides

(Score is Load)