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)