CROSSFIT

STRENGTH

Overhead Squat from the rack for load:
4 X 6

THE ASSIGNMENT

FOR TIME
21-15-9
Overhead Squat (95/65)|(65/45)

*500/400m Row OR 24/18 Cal Bike after each full set.

(Score is Time)

POST WOD RECOVERY

5:00 Olympic Wall Squat
2:00 Frog Stretch

(No Measure)

SPARK

STRENGTH

E3:00M X 4
10/10 Single Arm DB Incline Press on Med Ball*
15/15 Single Arm Banded Lat Push-Downs.
20 Alt. DB Slides

*Keep weight Moderate.

-Rest As Needed b/t Sets-

(Score is Weight)

RISING TIDE

AMRAP x 15 MINUTES*
1 No Push-Up DB Renegade Rows (50/35)|(35/20)
2 Box Jump Overs (20)
4 DB Goblet Lunges
12 Tuck-Ups**

*No Push-Up Renegade Rows increase by 1 Rep, Box Jump Overs increase by 2 Reps, and the Goblet Lunges increase by 4 Reps each round.
**12 Tuck-Ups stay consistent through the workout…1 Rep = L+R.

(Score is Rounds + Reps)