CROSSFIT

DEATH ROW

EMOM x 20 MINUTES*
MIN 1 — 20/15 Cal Row, 14/11c bike, 200m run
MIN 2 — 15 Burpees

*Adjust as needed to accomplish the work in each minute in :50-:45 or less.

(Score is Rounds Completed)

BENCH PRESS

Bench Press for load:
#1: 10 reps

SPARK

PUSH PULL STRENGTH

E2MOM x 12 MINUTES
16 DB Seesaw Bent Over Row
10 DB Arnold Press

(Score is Weight)

HARLEY DAVIDSON

AMRAP x 10 MINUTES
30 Double Unders
12/10 Cal Bike, 16/13c Row, 150m run
5 Deadlifts (140/106)|(106/70)

(Score is Rounds + Reps)

COOL DOWN

1:00 Foam Roll Quad (R)
1:00 Foam Roll Quad (L)
1:00 Banded Lat Distraction (R)
1:00 Banded Lat Distraction (L)
1:00 Child’s Pose

(No Measure)