CROSSFIT
STRENGTH
EMOM x 10 MINUTES
MIN 1 – 2-3 Ground to Overhead*
MIN 2 – 3-5 Strict Ring Dips or Slow Box Dips
*Start Light-Mod and build up to and possibly past workout weight. Clean & Jerk preferred.
(Score is Weight)
ELIZ A BETH
FOR TIME
9-7-5
Ground to Overhead (185/135)|(135/95)
21-15-9
Ring Dips
-Rest 3:00-
15-12-9
Ground to Overhead (95/65)|(65/45)
21-15-9
Burpees Over the Bar
(Score is Total Time)
SPARK
STRENGTH
5 SETS*
10 Ring Tricep Extensions
5/5 Single Arm DB Upright Row
-Rest 1:00 b/t Sets-
*Keep in the Moderate range but build to Heavier than Last Week.
(Score is Weight)
PICKET FENCE
3 SETS
AMRAP x 5 MINUTES*
10/8 Cal Bike, 14/11c Row
8 Toes to Bar
6 Push Press (35’s/20’s)|(25’s/15’s)
-Rest 1:00 b/t Sets-
*Pick Up Where You Left Off
(Score is Total Rounds + Reps)