CROSSFIT
STRENGTH
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Bench Press for load:
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
REST ASSURED
6 SETS
ON A 2:00 RUNNING CLOCK…
20/15 Cal Bike
Max Strict Pull-Ups in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Total Reps)
SPARK
STRENGTH
3 SETS
5 FRONT Rack Lunge-Lunge-Squat*
5/5 Single Leg RDL (No Weight)
10 Tuck-Ups
-Rest 1:00 b/t Sets-
*Start Light and Build to a Moderate Weight
(Score is Weight)
“GO GET ‘EM, TIGER”
4 SETS
ON A 3:00 RUNNING CLOCK…
6 Squats (100/70)|(70/40)
10 Toes to Bar
Max Wall Balls in Remaining Time (20/14)|(14/10)
-Rest 1:00 b/t Sets-
(Score is Total Reps of Wall Balls)