CROSSFIT

STRENGTH

Overhead Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

CARDIO SMARDIO

FOR TIME
Cardio Choice*

*Cardio Choice Options:
250/225 Cal Row
200/175 Cal Bike
200/175 Cal Ski

**Every 3:00 not including 0:00, complete 15 Push-Ups + 15 Sit-Ups.

(Score is Time)

SPARK

PUMP

E2:30 X 5 Sets
HEAVY KB COMPLEX
5 KB Deadlifts
5 KB Goblet Squats
5 Russian KB Swings

and…
15 Ab Mat Sit Ups

WORKOUT

800m Run
THEN…
AMRAP x 9 MINUTES
20 DB Alt. Hang Power Snatch
10 Tuck-ups
5 Up-Down Devil Press*

*1 Rep = Up-Down + DBL DB G2OH

(Score is Rounds + Reps)

FINISHER

5 SETS (:20 ON/:10 OFF)
MVMT 1 – DB Shrugs
MVMT 2 – DB Calf Raises

(No Measure)