CrossFit
Strength
Shoulder Press for load:
#1: 7 reps
Metcon
EVERY 3:00 x 5 SETS
10 Strict Press (65/45)|(45/35)
12 Up-Down Box Jump Over (24/20)
10 Strict Press
(Score is Each Set for Time)
Spark
Strength
EMOM x 12 MINUTES
MIN 1 – 5 DB Deadlifts + 5 DB Up-Downs
MIN 2 – 15 DB Hang High Pulls
(Score is Reps)
Metcon
E2MOM x 16 MINUTES
20 Alt. DB Snatch + 12 Lateral Up-Down Over DB
(Score is Each Set for Time)