CROSSFIT

STRENGTH

Shoulder Press for load:
#1: 1 rep

KANGAROO

4 SETS EACH FOR TIME
20 Box Jumps (20)
5 Strict Press (115/75)|(75/55)
15 Push Press

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

OPTIONAL FINISHER

FOR QUALITY
30 Slow Arm Haulers

(No Measure)

SPARK

FOUR SQUARE

EMOM x 20 MINUTES
MIN 1 – 18/14 Cal Row or 12/10 Cal Bike or 200m Run
MIN 2 – 20 Ground to Overhead (45/25)
MIN 3 – 20 DB Single arm Bent Over Rows (10 ea)
MIN 4 – :50 Static Hold

*Static Hold Options:
Plank Hold
Hollow Hold
HS Hold
Active Hang

(Score is Slowest Row)

FINISHER

3 SETS
15 Slow Arm Haulers*
15 Empty Barbell Upright Rows
7-10 Rower Pike-Ups

-Rest As Needed b/t Sets-

*Change plates optional.

(No Measure)