WOD

CrossFit

Strength:

Press Complex
5 sets
2 Push Press + 1 Split Jerk
*Same weight across all 5 sets

Followed by:

Every 4 Min for 16 Min
3 Min of work with 1 Min of rest
Buy in
60 Dubs
16 DB Box Stepovers 50/35

Remaining time:
Max DB facing burpees

Phoenix Fit

Strength:

3 Sets
6/6 Front Foot elevated DB Split Squat
Rest 1:00
*DB held in farmer carry position

Followed by:

Five sets for max reps:
With a 3:00 clock
Row 500 Meters
Max DB Push Presses
Rest 3 minutes between sets.