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)