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)