CrossFit
Strength
Bench Press for load:
#1: 5-5-5-5 reps
Tempo (1.1.1.1)
Metcon
FOR TIME
50 Tuck-ups
400m Run
30/25 Cal Row
20 DB Renegade Rows (35/25)|(25/15)
30/25 Cal Row
400m Run
50 Tuck-ups
(Score is Time)
Spark
Strength
4 SETS ON A 12:00 CLOCK…
6 DB Push Jerks (Pause in catch)
6/6 DB Front Rack Split Squats (2121)*
*Complete 6 Reps on L leg then 6 Reps on R leg.
-Rest as Needed b/t Sets-
(Score is Load)
Metcon
REPEAT x 3
AMRAP x 5 MINUTES
35 Doubles Unders
10 Alt DB Suitcase Lunges
7 DB Push Jerks
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)