CROSSFIT

STRENGTH

5 X E2:30
Bench Press for load:
10-8-6-4-2
Work up to Heavy 2 Reps

5 X 20 AB MAT SIT UPS

TO DA MAX

6 SETS
ON A 3:00 RUNNING CLOCK…
30/24 Cal Row
Max Reps in the Remaining Time…

ODD ROUNDS: Burpees
EVEN ROUNDS: Pull-Ups or Ring Rows

-Rest :30 b/t Sets-

(Score is Total Reps)

SPARK

STRENGTH

6 X E2:30
2 DB Shoulder Press for load
8-8-8-4-4-4

:20 L-Sit Hold between 2 – 30″ boxes

READY TO MINGLE

FOR TIME
15/15 Single Arm DB Push Press (50/35)|(35/20)
35/28 Cal Bike
60 Crossbody Mountain Climbers
20/20 Single Arm DB Push Press
35/28 Bike
60 Crossbody Mountain Climbers
25/25 Single Arm DB Push Press
35/28 Cal Bike
60 Crossbody Mountain Climbers

(Score is Time)