CROSSFIT

STRENGTH

Back Squat for load:
#1: 5 reps

GWEN LOVES SCOTT

7 ROUNDS FOR TIME
10 KB Goblet Squats (70/53)|(53/35)
5 Bar Muscle-Ups

(Score is Time)
BMU Option 1: 5 Jumping BMU
BMU Option 2: 10 Pull-Ups or C2B Pull-Ups

SPARK

STRENGTH

4 SETS ON A 12:00 RUNNING CLOCK…
12 Incline DB Bench Press*
8/8 SA Supported DB Bent Over Row

*Use a WB.

-Rest As Needed b/t Sets-

(Score is Weight)

DIRTY SHIRT

EVERY 2:00 x 6 SETS
*250m/200 Row or 12/9C Bike or 200m Run
Max Burpees with time remaining…

-Rest 1:00 b/t Sets-

*should not exceed 1:15.

(Score is Lowest Set of Burpees)