CROSSFIT

HIGH TEMPS

6 SETS FOR MAX REPS
MIN 1 – Max Double Unders
MIN 2 – Max Burpees
MIN 3 – 6 Tempo Deadlifts (205/145)|(145/100)*

*Strict Adherence to a Tempo @ 2121

(Score is Total Reps)

POST STRENGTH

3 SETS
15 Arm Haulers
15 Band Pull-Aparts
15 Banded Overhead Tricep Extensions

-Rest As Needed b/t Sets-

(No Measure)

SPARK

TEXAS HOLDEM’

EMOM x 16 MINUTES
MIN 1 – 15 DBL KB/DB Farmer Deadlift (Athlete Choice, Heavy)
MIN 2 – :45 KB/DB Hold*
MIN 3&4 – AMRAP of the following** …
6 Push-Ups
6 Tuck-Ups
6 Ring Rows***

*Hold Options …
Farmer
Front Rack
Overhead
Mixed Grip
**Pick up where you left off
***Pull-Ups Optional

(Score is Lowest Rounds + Reps)

POST WOD STRENGTH

3 SETS
7/7 Single Arm DB Upright Row (Athlete Choice, Moderate)
-Rest :30-
8/8 Single DB Floor Press (Athlete Choice, Heavy)

-Rest 1:00 b/t Sets-

(No Measure)