CROSSFIT
BAGS ARE PACKED
3 ROUNDS FOR REPS
1:00 – DB Suitcase Box Step-Ups (35/20)|(20/15)/(24/20)
1:00 – Up-Downs
1:00 – Air Squats
1:00 – DB Hang Muscle Cleans
1:00 – Cal Bike
-Rest 1:00 b/t Sets-
(Score is Reps)
3 ROUNDS FOR RECOVERY
1:00 Downward Dog
1:00 Plank Hold
1:00 Cobra Stretch
-Rest 1:00 b/t Sets-
SPARK
Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
PULL OVER SIR
AMRAP x 5 MINUTES
10 Deadlifts (70/53)|(53/35)
10 Ring Rows
-Rest 1:30-
AMRAP x 4 MINUTES
8 Deadlifts (100/70)|(70/53)
8 Pull-Ups
-Rest 1:30-
AMRAP x 3 MINUTES
6 Deadlift (100/70)|(70/53)
6 Chest to Bar Pull-Ups
(Score is Rounds + Reps)