CROSSFIT

STRENGTH

Front Squat for load:
#1: 5 reps

FRONT RACK ATTACK Pt 1

1.) AMRAP x 6 MINUTES
3-6-9-and so on…
Front Squats (115/75)
Toes to Bar

(Score is Rounds + Reps)

-Rest 2:00-

FRONT RACK ATTACK Pt 2

2.) FOR TIME
20 Front Squats
15 Toes to Bar
10 Front Squats
5 Toes to Bar

SPARK

PUMP

5 SETS
AMRAP x 2 MINUTES*
12 Alt. DB Hang Squat Cleans
10 Ab Mat Sit-ups
8 Up-Downs

-1:00 Rest b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

WORKOUT

ON A 6:00 RUNNING CLOCK…
100 Double Unders
25 KB Swings 53/35
20 Dbl DB Up-Downs
Max Alt. V-Ups in Remaining Time

-Rest 2:00-

ON AN 8:00 RUNNING CLOCK…
200 Double Unders
35 KB Swings 53/35
30 DB Up-Downs
Max Alt. V-Ups in Remaining Time

(Score is Reps)