CROSSFIT

CUT THE CHEESE

AMRAP x 16 MINUTES
8 Deadlifts (225/155)|(155/105)
12 OH Plate Forward St. Lunges (45/25)|(25/10)
16 Pull Ups

(Score is Rounds + Reps)

FINISHER

2 SETS
8/8 Pulsing Lunge*
16 Plate Glute Bridge-Ups
:30 BW Glute Bridge-Up Hold

*Option to hold Plate in Goblet Position. 1 Rep = Step out to Lunge Position + come up to half way and down 2x, then step back.

-Rest As Needed b/t Sets-

(No Measure)

SPARK

STRENGTH

3 SETS
1:00/1:00 Single Arm DB Overhead Hold*
20 Banded Lat Push Downs
10/10 Single Leg Seated Lifts

*Mod-Heavy Weight that allows for an unbroken 1:00 hold per arm.

-Rest as Needed b/t Sets-

(No Measure)

SNATCH MY TOE

EMOM x 16 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 8/8 Single Arm DB Deficit Push-Ups (50/35)|(35/20)
MIN 3&4 – AMRAP of the following*…
8 Toes to Bar
8 Alt. Hang DB Snatch

*Pick Up Where You Leave Off

(Score is Total Rounds + Reps)