CROSSFIT
STRENGTH
Front Squat for load:
4-4-4-6-6-4
LORDY FORTY
4 SETS (:40 ON/ :20 OFF)*
MOVT 1 – Wall Balls (20/14)|(14/10)
MOVT 2 – Cal Row
MOVT 3 – Alt. Overhead Wall Ball Lunges
MOVT 4 – Cal Row
*1 SET= MOVT 1-MOVT 4
-No Additional Rest b/t Sets-
(Score is Total Reps)
SPARK
STRENGTH
3 SETS
8/8 Bulgarian Split Squats @22X1*
Immediately Into…
1:00 Wall Sit
-Rest as Needed b/t Sets-
*Option to Add Weight.
(No Measure)
JACKSON 5
5 SETS
ON A 3:30 RUNNING CLOCK…
20/15 Cal Row
100m RUN
20 Wall Balls (20/14)|(14/10)
-Rest the Remaining Time-
(Score is Slowest Set)