CROSSFIT

THREE DOG NIGHT

3 SETS
AMRAP x 5 MINUTES*
18 Russian KB Swings (70/53)|(53/35)
12 Ring Rows
8/6 Cal Bike

-Rest 1:00 b/t Sets-

*Reset the AMRAP at the start of each set.
(Score is Lowest Rounds and Reps)

FINISHER

2-3 SETS
25 Banded Tricep Push-Downs
25 Banded Lat Push-Downs
25 Kneeling Banded Crunch

-Rest As Needed b/t Sets-

(No Measure)

SPARK

STRENGTH

Front Squat for load:
6 X 5

6 X 18 HOLLW ROCKS

CALIPARI

5 ROUNDS FOR TIME
15/12 Cal Row
20 Unbroken Wall Balls (20/14)|(14/10)*

*If you break or drop the ball before 20 reps, perform 5 Burpees then continue until reach 25. Wall Balls must be performed in one continuous motion…no resting with the ball.

(Score is Time)