CROSSFIT

STRENGTH

Deadlift for load:
#1: 2 reps

“ROSIE THE RIVETER”

EMOM x 18 MINUTES
MIN 1 – 2 Deadlifts (315/205) + 12 Strict Handstand Push-Ups
MIN 2 – 2 Deadlifts + Max Box Jumps (24/20)*
MIN 3 – Rest

*Mandatory step-down.

(Score is Lowest Reps of Box Jumps)

COOL DOWN

2-3 SETS
10/10 Banded Pallof Presses
10/10 Single Arm Half Kneeling Banded Lat Pull Down
5/5 Sciatic Nerve Floss

-Rest as Needed b/t Sets-

(No Measure)

SPARK

PUMP

E2:30 X 5
8 HEAVY FLOOR PRESS
1:00 Plank

*No rest between sets

(Score is Weight)

WORKOUT

EVERY 3:00 x 4 SETS
200M RUN
10 DB Renegade Row W/Push up

-Rest Remaining Time b/t Sets-

(Score is Weight)