CROSSFIT

STRENGTH

Bench Press for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps

WORKOUT

EMOM x 15 MINUTES
MIN 1 – 1 Wall Walk + 12 Alt DB Snatch 50/35
MIN 2 – 1 Wall Walk + 10 Hand Release Push-Ups
MIN 3 – :45 Static Hold*

*Static Hold Options:
Plank
Hollow/Tuck
Dead/Active Hang

(No Measure)

SPARK

PUMP

E2:00 X 6
5 Heavy Squats
10 weighted Glute Bridge Ups

(Score is Weight)

WORKOUT

15:00 AMRAP
2 Wall Walks
5/5 DB Thrusters 50/35
12/10c Bike

(Score is Reps)