CROSSFIT
STRENGTH
Overhead Squat/Front Squat for load:
#1: 3 reps
THE QUADFATHER
AMRAP x 15 MINUTES
19 Wall Balls (20/14)
10 Cal Bike*
*Cals increase by 4 Cals each full round.
(Score is Rounds + Reps)
SPARK
PUMP
EVERY 3:00 x 4 SETS
10 Deficit Push-Up
8 Renegade Row (No Push Up)
6 Wall Ball Shots
(Score is Weight)
WORKOUT
EMOM x 8 MINUTES
MIN 1 – :45 Max DB Box Step-Ups (50/35)*
MIN 2 – :45 Max Pull Ups
*Hold 1 DB anyway above waist
Into…
EMOM x 8 MINUTES
MIN 1 – :45 Max Air Squats
MIN 2 – 100m Run
(Score is Total Reps)