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)