CROSSFIT

FOR TIME
60/50 Cal Bike
50 Back Rack Alt. Lunges (95/65)
5 Rope Climbs
50/40 Cal Bike
40 Back Rack Alt. Lunges
4 Rope Climbs
40/30 Cal Bike
30 Back Rack Alt. Lunges
3 Rope Climbs

(Score is Time)

FINSHER

2-3 SETS
8-10 Barbell Rollouts
12-15 Barbell Hip Thrusts

-Rest As Needed b/t Sets-

(No Measure)

SPARK

PUMP

E2:00 X 6
3-6 STRICT PULL UPS
:30 PLANK

WORKOUT

4 Round:
12Cal Row
10 DB Deficit Push-Ups
8 DB Hang Power Cleans
6 DB Thrusters

FINISHER

3 SETS
15 Lying DB Tricep Extensions
15 Supermans

-Rest as needed b/t sets-

(No Measure)