CROSSFIT

STRENGTH

Back Squat for load:
#1: 1 rep

CALL MY MOMMY

EMOM x 12 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 25 Sit-Ups
MIN 3 – Max Russian KB Swing (70/53)|(53/35)

(Score is Lowest Reps of Swings)

SPARK

Squat for load:
#1: 5 reps

Can be DB’s, KB’s, or Sandbag

THE HULK SPARK

AMRAP x 12 MINUTES
5 Dbl DB Front Squats (50/35)|(35/20)
7 Box Jumps (30/24)
10 KB Swings (70/53)|(53/35)

(Score is Rounds + Reps)