CROSSFIT

Front Squat for load:
5 X 5 reps
*Start Light and build to Moderate. This is a Deload Week.

CLUBBING

AMRAP x 15 MINUTES
10 Pull-Ups
5 Front Rack Lunge-Lunge-Squat (95/65)|(65/45)*
10 Chest to Bars
5 Burpee Box Jump Overs 30/24

*1 Rep= Lunge (R) + Lunge (L) + Front Squat.

(Score is Round + Reps)

SPARK

STRENGTH

3 SETS
15 Banded Hollow Pushdowns
10/10 Single Arm Ring Rows
10 DB Front Raise + Lateral Raise*

-Rest As Needed b/t Sets-

*1 REP = 1 Front Raise + 1 Lateral Raise

(No Measure)

ROMAN ROAD

4 SETS
ON A 4:30 RUNNING CLOCK…
15 Box Jumps (24/20)
30 DB Floor Press (35/20)|(20/15)
15 Toes to Bar
30 Alt. No Push-Up Renegade Rows

-Rest w/ Time Remaining-

(Score is Slowest Set)

FINISHER

FOR QUALITY
EMOM 5:00
12 SLOW STRICT PUSH UPS