CROSSFIT

BENCH PRESS

*Based off of 90% of Heavy 1-Rep
Bench Press for load:
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%

TWIST AND SHOUT

IN TEAM OF 3:
400m SLED PUSH
(switch partners any time)

THEN

100 RING DIPS*
*1 person works only while other 2 hang from rig!

THEN
800M RUN ALL TOGETHER

SPARK

STRENGTH

3 SETS
:20 Active Bar Hang
20 Hollow Rocks

-Rest As Needed b/t Sets-

Into …

3 SETS
1 Kip Swing
+
2 Kipping Pull-Up w/:02 Pause at Top
+
1 Kip Swing

-Rest As Needed b/t Sets-

(No Measure)

MAXI PAD

EMOM x 18 MINUTES
MIN 1 – 36 Double Unders + 6 Sumo Deadlifts 140/106, 106/70
MIN 2 – Max Pull-Ups
MIN 3 – Rest

(Score is Lowest Reps of Pull-Ups)