CROSSFIT

BACK SQUAT

ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Back Squat
#1: 1 rep

FARMER AND THE DALE

ON A 5:00 RUNNING CLOCK…
Max Cal Row*

-Immediately Into-

AMRAP x 5 MINUTES*
75m Farmers Carry (to fence and back) 50-53’s/35’s, 35’s/20’s
10 Goblet Squats 53/35,35/26
5 Jumping Air Squats

*Total Cals are added as Reps. 1 Round of AMRAP = 15 Reps.

(Score is Total Reps)

POST WOD FINISHER

2 SETS
:45 Side Plank (L)
:45 Side Plank (R)
1:00 Plank

-Rest As Needed b/t Sets-

(No Measure)

SPARK

PUSH PULL STRENGTH

4 SETS FOR MAX REPS
1:00 – 5 Up-Downs then DB Hang Power Clean
-Rest :30-
1:00 – 5 Up-Downs then DB Floor Press

-1:00 Rest b/t Sets-

(Score is Load)

PUSH PULL WORKOUT

EMOM x 15 MINUTES
MIN 1 – Max Bike or Row for Cal.
MIN 2 – Max DB Clean & Press
MIN 3 – Max DB Slides

(Score is Load)