CrossFit
Strength
Bench Press for load:
#1: 5 reps
Metcon
AMRAP x 6 MINUTES
30 Double Unders
15 Wall Balls
7 Hand Release Push-ups
-1:00 Rest-
AMRAP x 6 MINUTES
30 Double Unders
15 Wall Balls
7 Hand Release Push-ups
(Score is Rounds + Reps)
Spark/ Masters
Strength
EMOM x 5 MINUTES
12 Alt. DB Snatch + Max Double Unders
-2:00 Rest-
EMOM x 5 MINUTES
12 Alt. DB Power Clean + Max Double Unders
(Score is Load)
Metcon
TABATA 1 – Alt. DB Hang Snatch
TABATA 2 – Plyo Push-ups
TABATA 3 – Sit-Ups
TABATA 4 – DB Ground to Overhead*
*Hold DB by both heads, parallel to body
-1:00 Rest b/t Tabatas-
(Score is Each Round for Reps)