CROSSFIT

Bench Press for load:
*Based off of 90% of Heavy 1-Rep
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95

REVERSE IT

AMRAP x 6 MINUTES
10 Alt. Front Rack Reverse Lunges (95/65)|(65/45)
8/6 Cal Bike, 11/9C ROW
6 Up-Downs

-Rest 1:30-

AMRAP x 6 MINUTES
10 Bar Facing Up-Downs
8/6 Cal Bike, 11/9C ROW
6 Alt. Front Rack Reverse Lunges (135/95)|(95/65)

(Score is Total Rounds + Reps)

SPARK

STRENGTH

Deadlift for load:
6 X 6 INCREASING

WEIGHTED KB GLUTE BRIDGES
6 X 8

FIVE AND DIME

AMRAP x 7 MINUTES
14 Deadlift (140/106, 106,70)
7 Toes to Bar
14 Russian KB Swing (70/53)|(53/35)

-1:00 Rest-

AMRAP x 5 MINUTES
10 Deadlift
5 Toes to Bar
10 Russian KB Swing

-1:00 Rest-

AMRAP x 3 MINUTES
6 Deadlift
3 Toes to Bar
6 Russian KB Swing

(Score is Total Rounds + Reps)