CROSSFIT

STRENGTH

Bench Press for load:
5-5-5-5

DIRTY DOG Pt1

1.) AMRAP x 8 MINUTES
4-6-8-and so on…
Cal Bike
Wall Balls (20/14)|(14/10)

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

DIRTY DOG Pt2

2.) FOR TIME
50/40 Cal Bike
50 Wall Balls

(Score is Time)

SPARK

STRENGTH

Deadlift for load:
5 X 2

AB MAT SIT UPS
5 X 20

COMBAT BOOTS

EMOM x 12 MINUTES
MIN 1 – 4 Deadlifts (200/140) + 8 Box Jump Overs (24/20)
MIN 2 – :45 Max Cal Bike
MIN 3 – Rest

(Score is Total Cals)