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)