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)