CROSSFIT

BENCH PRESS

Bench Press for load:
Warm up to 65% then
1×5 @65%
1×5 @75%
1×5 @85%

UP UP AND AWAY

4 SETS
AMRAP x 3 MINUTES*
12 Up-Downs
10 s/a Alt DB Thrusters (50/35)|(35/20)
8 Pull-Ups

-Rest :30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

FINISHER

6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Alt. V-Ups
MOVT 2 – Tuck Hold

*1 Set= MOVT 1 + MOVT 2.

(No Measure)

SPARK

STRENGTH

E2:00 X 6 sets
12 DB Pull Overs
16 DB Toe Reaches (crunches)

(Score is Load)

WALK IT OUT

FOR TIME*
25-20-15
Deadlifts (140/106)|(106/70)
50-40-30
Walking Lunges

Complete 50m DBL KB Farmer Carry (USE same KB’s)* after each full set. Ex: 25 Deads / 50 Walking Lunges / 50m KB Walk…and so on.

-Rest 1:00-

15-10-5
Deadlifts
30-20-10
Walking Lunges

*Complete 50m DBL KB Farmer Carry after each full set. Ex: 15 Deads / 30 Walking Lunges / 50m KB Walk…and so on.

(Score is Total Time)