CROSSFIT

STRENGTH

Back Squat for load:
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
Back Squat*

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

PACK RAT

AMRAP x 13 MINUTES
12 Back Rack Reverse Lunges (115/75)|(75/55)*
400m Run

*After each full round, increase reps by 4 Reps. Ex. R1 = 12 Reps, R2 = 16, and so on.

(Score is Rounds + Reps)

FINISHER

AMRAP x 7 MINUTES
40 Alt. Supine Heel Taps
20 Glute Bridge-Ups*
40 Alt. Russian Twist

*Option to use light DB.

(Score is Rounds + Reps)

SPARK

STRENGTH

ON A 17:00 RUNNING CLOCK… Build to a Heavy
DB Bench Press for load:
#1: 3 reps

ALL THE SINGLE LADIES

AMRAP x 12 MINUTES
10 Single Arm DB Push Press (R) (50/35)|(35/20)
10 Push-Ups
10 Single Arm DB Push Press (L)
10 Up-Downs

(Score is Rounds + Reps)