CROSSFIT

STREGNTH

Deadlift for load:
#1: 3 reps

MAKERS MARK

AMRAP x 17 MINUTES
*7/7 Back Rack Reverse Lunges (135/95)|(95/65)
10 Box Jumps w/ Step-Down (30/24)
20 Plate Ground to Overhead (45/35)|(35/25)
:30 Plate Gun Hold
*Must bring weight back to front to drop:-)
(Score is Rounds + Reps)

SPARK

STRENGTH

3 SETS
8/8 DB Goblet Step-Ups
16 Slow Deadbugs

-Rest 1:30 b/t Sets-

NOTHIN’ BUT A THANG

E2MOM x 28 MINUTES
MIN 1&2 – 25/20 Cal Bike or 36/30Cal Row or 400m Run
MIN 3&4 – AMRAP of 10 Box Jumps (24/20) + 15 Weighted Sit-Ups*

*Athlete can use Plate, DB, or KB. Pick up where you left off.

(Score is Rounds + Reps)