CROSSFIT

STRENGTH

BENCH PRESS

1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
Bench Press for load:
*Based off of 90% of Heavy 1-Rep. This is a Deload Week.

PUT A RING ON IT

AMRAP x 16 MINUTES
10/10 Single Arm DB Deficit Push-Up
20 Box Jumps (24/20)
400m Run
(Score is Rounds + Reps)

FINISHER

FOR TIME
20-15-10-15-20
PLANK DB SLIDES
40-30-20-30-40
DB Russian Twists

(Score is Time)

SPARK

STRENGTH

2 DB Shoulder Press for load:
10-8-6-10-8-6*

AB MAT SIT UPS
6 X 16

TUG BOAT

AMRAP x 12 MINUTES
200/150 Row
10 DB Push Press (50/35)|(35/20)
8 Alt. No Push-Up Renegade Rows
6 DB Deficit Push-Ups

(Score is Rounds + Reps)