CROSSFIT

Deadlift for load:
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

FLAT TIRE

AMRAP x 10 MINUTES
20/15 Cal Bike, 21/16 ROW
3 Deadlifts (315/205)|(225/155)*

*Increase Reps by 2 after each full round.

(Score is Rounds + Reps)

FINISHER

2 SETS
8 Barbell Rollouts
13 Strict Knees to Chest
18 Deadbugs

-Rest As Needed b/t Sets-

(No Measure)

SPARK

STRENGTH

3 SETS
Reps of GOBLET Squats*
12/12 Single Leg Glute Bridge-Ups
12 DBL Leg Glute Bridge-Ups

GOBLET Squat Reps…
Set 1 = 12
Set = 9
Set = 6

*Mod-Light Weight for all sets…build slightly in each set. Perform for quality, not for weight.

-Rest as Needed b/t Sets-

(Score is Weight)

CROSS MY HEART

AMRAP x 14 MINUTES*
12/10 Cal Bike, 16/14C ROW
12 Alt. DB Racked Lunges (50’s/35’s)|(35’s/20’s)
12 Sit-Ups

*Every 2:00, including 0;00, perform 40 Crossbody Mountain Climbers

(Score is Total Rounds + Reps)