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)