CROSSFIT

STRENGTH

Thruster for load:
#1: 3 reps

MYMC 23.3

3 ROUNDS FOR TIME
300/250m Row
21 Thrusters (95/65)*
15 Up-Down Over Bar

*Thrusters reduce each round. R1 = 21 / R2 = 15 / R3 = 9.

(Score is Time)

SPARK

PUMP

3 SETS FOR QUALITY REPS
1:00 – Ab Mat Sit Ups
1:00 – Slow Shoulder Taps

-1:00 Rest b/t Sets-

(Score is Reps)

WORKOUT

8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Sgl. DB Push Press
TABATA 2 – Sgl. DB Reverse Lunges
TABATA 3 – Hollow Body Flutter Kicks

-1:00 Rest b/t Tabatas-

(Score is Reps)