CROSSFIT

STRENTGH

*Based off of 90% of Heavy 1-Rep
Back Squat for load:
3-4 Sets to build up to 70%
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%

PUNCH OUT

FOR TIME
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar

(Score is Time)

COOL DOWN

FOR RECOVERY
2:00 Pigeon Pose (R)
2:00 Pigeon Pose (L)
2:00 Corpse Pose (Rebound)

(No Measure)

SPARK

PUSH PULL STRENGTH

4 SETS ON A 12:00 CLOCK…
12 DB Chest Flys (:02 Pause at Top)
12 DB Upright Rows (:02 Pause at Top)

(Score is Weight)

LIFE JACKET

AMRAP x 14 MINUTES
15/12 Cal Bike, 21/16c Row
10 Renegade Rows (35/20)|(20/15)
20 Box Jump Overs (24/20)

(Score is Rounds + Reps)