CROSSFIT

STRENGTH

BENCH PRESS

Bench Press for load:
6-4-2-6-4-2 reps

THREE FOR ME

“TABATA”
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 – Single DB Front Squat (35/20)|(20/15)
TABATA 2 – Knees to Elbow
TABATA 3 – Double Unders

-Rest 1:00 b/t Tabatas-

(Score is Total Reps)

SPARK

STRENGTH

Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps

PARTNER LEG THROW
4 X 15

STUFFING

FOR TIME*
24-20-16
Deadlifts (140/106)|(106/70)
Cal Bike**
Ring Rows

*B/t each full set, perform 60 Double Unders. The workout ends with 60 Double Unders.

Alt. Bike Cals: 20-16-12

(Score is Time)