CROSSFIT

STRENGTH

1.) STRENGTH (PERFORMANCE) — High Hang Squat Snatch 1×5 (50%)/ 1×3 (55%)/ 3×2 (60%)

2.) STRENGTH (ALL) — Above the Knee Pulls 3×5 (70%)

WORKOUT

AMRAP x 12 MINUTES
15/12 Cal Bike
6 Renegade Row + Power Clean (50/35)*

*1 Rep = Push-Up + Row (R) + Row (L) + Power Clean.

(Score is Rounds + Reps)

SPARK

PUMP

E3:00 X 5 Sets
6 KB Deadlifts
50m* walk w/Overhead DB hold 35’s/20’s

*From front edge of black mat to fence and back

(Score is Weight)

WORKOUT

AMRAP x 5 MINUTES
10 KB Swings
10 Goblet KB Box Step Overs

• Rest 1:00 –

EMOM x 5 MINUTES
:45 Row for Max Cal

-Rest 1:00-

AMRAP x 5 MINUTES
10 KB Swings
10 Goblet KB Box Step Overs

(Score is Rounds + Reps)

FINISHER

ALTERNATING TABATA (:20 ON / :10 OFF)
MVMT 1 – Bicep Curls
MVMT 2 – Tricep Extension

(No Measure)