CROSSFIT
STRENGTH
Shoulder Press for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
WORKOUT
AMRAP x 12 MINUTES
1 Burpee Ring Muscle-Up*
10 Wall Balls (30/20)
100m Run
*Increase Reps by 1 each round. Ex: R1= 1 Burpees Ring Muscle-Up, R2= 2 Burpee Ring Muscle-Up, and so on.
(Score is Rounds + Reps)
SPARK
PUMP
E2:30 X 5 Sets
8/8 Single KB Crossbody Romanian Deadlifts
6 Heavy Goblet Squats
(Score is Weight)
WORKOUT
3 SETS FOR MAX REPS
1:30 – Max DBL DB Up-Downs
-Rest :30-
1:30 – Max Cal Row
-Rest :30-
1:30 – Max Ab Mat Sit-Ups
-Rest :30-
(Score is Reps)