CROSS
STRENGTH
Push Press
15 Reps @60%
12 Reps @63%
9 Reps @65%
* Rest 2-3 Min Between Sets
WOD
"THIRD RAIL" - 3 x 5:00 AMRAP:
Buy-In: 500/450m Row
In Remaining Time AMRAP:
30 Alternating Dumbbell Snatches (22.5/15 kg)
30 Dumbbell Goblet Step-Back Lunges
30 Alternating Single-Leg V-Ups
• Rest 2:00 Between AMRAPs
• Pick Up Where You Left Off
BODY CROSS
WOD
8’ EMOM x 3 Rounds:
1) Ski
2) Farmer’s Carry
3) Chin-Ups
4) Box Jump Overs
5) Row
6) Burpees-To-Plate
7) DB Front Squats
8) MB Twists / MB Plank Hold / MB Mountain Climbers
“The only bad workout is the one that didn't happen."