CROSSFIT

STRENGTH (ALL) — 3×10 Bench Press

WORKOUT

2 SETS
AMRAP x 9 MINUTES
15/12 Cal Bike
12 Sit-Ups
9 Push-Ups*

*Option for Knee Push-Ups

-Rest 2:00 b/t Sets-

(Score is Lowest Rounds + Reps)

SPARK

PUMP

E2:15 X 5
10 Full KB Swings (heavy)
6 Heavy Squats

(Score is Weight)

WORKOUT

AMRAP x 10 MINUTES
16 Single DB Thrusters
12 Hand Release Push Ups
100m Run

-Rest 1:00-

AMRAP x 12 MINUTES
16 Single DB Thrusters
12 Hand Release Push Ups
200m Run

(No Measure)

FINISHER

5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Bicep Curls
MVMT 2 – Single DB OH Tricep Ext

(No Measure)