CrossFit
Strength
Shoulder Press for load:
#1: 5 reps
Metcon
AMRAP x 15 MINUTES
12/10 Cal Bike
10 Push Press (95/65)|(75/55)
15 Russian KBS (53/35)|(35/26)
-:30 Rest after a full round-
(Score is Rounds + Reps)
Spark
Strength
EMOM x 15 MINUTES
MIN 1 – 20 DB Push Press
MIN 2 – 15 Goblet Upright Rows
MIN 3 – 10 DB Up-Downs
(Score is Load)
Metcon
AMRAP x 12 MINUTES
50 Double Unders
12 DB Seesaw Row 40/25
12 DB Floor Press
1:00 DB Floor Press Hold (In Glute Bridge)
(Score is Rounds + Reps)