CROSSFIT

STRENGTH

Front Squat for load:
#1: 6 reps

DRAGON FLYER

EMOM x 18 MINUTES
MIN 1 – :45 Cal Bike
MIN 2 – :45 Back Rack Lunge-Lunge-Squat (115/75)|(75/55)
MIN 3 – :45 Sit-Ups

(Score is Total Reps)

SPARK

STRENGTH

3 SETS
8 Squats @ HEAVY
10 Perfect Push-Ups
12/12 Single Leg Glute Bridge-Up

-Rest as Needed b/t Sets-

(Score is Weight)

BRUTE STRENGTH

3 SETS*
AMRAP x 6 MINUTES
10/8 Cal Bike
6 DB Front rack Squats (50’s/35’s)|(35’s/20’s)
4 Burpees Over the DB’s

-Rest 1:00 b/t Sets-

*Pick Up Where You Left Off.

(Score is Total Rounds + Reps)