CROSSFIT

STRENGTH

Bench Press for load:
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
Bench Press*

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

EIGHT IS ENOUGH

8 SETS (:20 ON / :10 OFF)
MOVT 1 – Cal Bike, ROW (if out of bike)
MOVT 2 – Push Press (95/65)|(65/45)
MOVT 3 – Double Unders
MOVT 4 – Ring Rows

1 SET = MOVT 1 to MOVT 4.

-No Additional Rest b/t Sets-

(Score is Total Reps)

SPARK

PRE WOD

3 SETS FOR QUALITY
10/10 DB Split Squats*
15 WEIGHTED Glute Bridge-Ups
:45 Tuck Hold

-Rest as Needed b/t Sets-

(No Measure)

GAME CHANGER

EMOM x 20 MINUTES
MIN 1 – 15/12 Cal Bike, 21/16C ROW
MIN 2 – 16 Alt. DB Front Rack Lunges (115/75)|(75/55)
MIN 3 – 1:00 Max AB MAT Sit-Ups
MIN 4 – Rest

(Score is Total Sit-Ups)