CROSSFIT
STRENGTH
Split Jerk for load:
5 X 2 reps
MAVERICK
AMRAP x 15 MINUTES
5 Renegade Rows (50/35)|(35/20)*
10/8 Cal Bike, 15/11 Ca; row
20 Wall Ball Shots 20/14, 14/10
25 SDHP 95/75, 75/55
*1 Rep= Push-Up + Row (R) + Row (L).
(Score is Rounds + Reps)
SPARK
STRENGTH
ON A 15:00 RUNNING CLOCK… Build to a Heavy 2-Rep
Dbl DB Push Press for load:
#1: 2 reps
RICO
8 ROUNDS FOR TIME
10 Single DB Alt. Hang Power Clean + Press (50/35)|(35/20)
10/8 Cal Row, 7/6 Cal Bike
10 V-Ups or Toes to Bar*
*Athlete Choice
(Score is Time)