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)