CROSSFIT

STRENGTH

Back Squat for load: E2:30

1: 6 BB at 21X1

2: 6 no Tempo

3 6 no Tempo

#4: 6 reps Tempo
#5: 6 reps. Tempo
#6: 6 reps. Tempo

THIGH SOCIETY

FOR TIME
50 Double Unders
30 Chest to Bar Pull-Ups
50 Double Unders
20 Front Squats (155/105)
50 Double Unders
10 Power Cleans
50 Double Unders
50/40 Cal Bike

(Score is Time)

SPARK

PUMP

AMRAP x 10 MINUTES
10 Single KB Suitcase Deadlift (R)
10 Dbl DB Clean and Press
10 Single KB Suitcase Deadlift (L)
20 DB Slides

(Score is Weight)

WORKOUT

E2MOM x 8 SETS
12 KB Sumo Deadlift High Pull
12 Single DB Lunges
Ab Mat Sit Ups until next interval

:30 between Intervals

(Score is AMSU’s)

FINISHER

FOR QUALITY
Max Time in Any Style Plank for 2:00

-Rest 1:00-

Max Time in Any Style Plank for 2:00

(No Measure)