CROSSFIT

STRENGTH

Bench Press for load:
12-10-8-6
After each set…
50m Farmers Carry 70’s/53’s

KILLIN’ ME SMALLS

2 SETS
AMRAP x 8 MINUTES
10 Double Unders*
15 Sumo Deadlift High Pull (95/65)
10 Hand Release Push-Ups

-Rest 2:00 b/t Sets-

*Double Unders increase by 10 reps every Round.
10-20-30-40 etc.
**Restart the second AMRAP at 10 Dubs.

(Score is Rounds + Reps)

SPARK

LITTLE MAX B

EMOM x 20 MINUTES
MIN 1&2 – Max Cal Row
MIN 3&4 – Max Cal Bike
MIN 5 – Max Ring Rows or Pull Ups

(Score is Total Reps)

Goal Row: 35/30 Cals
Goal Bike: 25/20 Cals
Goal Ring Row: 15-20

POST WOD

EMOM x 12 MINUTES*
MIN 1 – :45 DB Skull Crushers
MIN 2 – :45 DB Floor Press
MIN 3 – :45 DB or KB Shrugs

*You can use multiple weights. Keep weights Moderate.

(Score is Weight)