CROSSFIT

WORKOUT

3 ROUNDS FOR QUALITY
2:00 Cardio Choice
20 DB Floor Press
2 Rope Climbs*
1:00 Cardio Choice
12/12 Single Arm Supported DB Rows
2 Rope Climbs*
:30/30 Banded Plank Pulls

MURPH PREP

CONDITIONING + STRENGTH (ALL)

6 SETS*
300m Run
5 Pull-Ups or Ring Rows
10 Push-Ups or Elevated Push-Ups
15 Air Squats

-Rest 1:00 b/t Sets-

*GOAL: Hold consistent pace on all 6 runs…faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.

(No Measure)

SPARK

PUMP

E3:00 X 4 SETS
20 Dbl DB Box Step-Ups
20 KB SDHP

(Score is Weight)

WORKOUT

5 SETS
AMRAP x 2 MINUTES
2 PULL UPS
3 PUSH UPS
4 Goblet Squats

-Rest 1:00 b/t Sets-

(Score is Weight)