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)