CROSSFIT

STRENGTH

Bench Press for load:
#1: 1 rep

TOOTY FRUITY

AMRAP x 12 MINUTES
10 American KB Swing (53/35)|(35/26)
15 Sit-Ups
100m Run

(Score is Rounds + Reps)

OPTIONAL MURPH STRENGTH AND CONDITIONING

SPARK

STRENGTH

Squat for load:
2×3 2×3 1×3

QUEEN OF HEARTS

AMRAP x 7 MINUTES
8/6 Cal Bike, 11/9c Row
15 Wall Balls* (20/14)|(14/10)
15 Sit-Ups

*Wall Balls increase by 5 reps every round, Sit-Ups remain at 15 reps.

-Rest 1:00-

AMRAP x 7 MINUTES
8/6 Cal Bike
15 Wall Balls
15 Sit-Ups**

**Sit-Ups increase by 5 reps every round, Wall Balls remain at 15 reps.

(Score is Total Rounds + Reps)