CROSSFIT
STRENGTH
Overhead Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
PIZZA DELIVERY
AMRAP x 12 MINUTES
6 Overhead Squats (135/95)|(95/65)*
15/12C Row or 12/9C Bike or 150m Run
*Option for Front Squat
(Score is Rounds + Reps)
OPTIONAL FINISHER
FOR QUALITY
500 Alt. Box Step-Ups (20)*
Week 3 of 6 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)
SPARK
STRENGTH
Squat for load: Use KB up to 70lb
4 X 3
Laying on back – Toe Reach to Rig
4 X 16
DOUBLE TROUBLE
AMRAP x 14 MINUTES
10 DB Hang Power Clean (50/35)|(35/20)*
20 Alt. Single DB Lunges
10 DB Hang Power Clean
20 Sit-Ups
*HPC are double DB. Single DB Lunge hold 1 DB across chest.
(Score is Rounds + Reps)