CROSSFIT

NO SHAVE NOVEMBER

FOR TIME
800m Run
100 Double Unders
30 DB Farmer Lunges (50/35)|(35/20)
15 DB Renegade Rows*
400m Run
75 Double Unders
20 DB Farmer Lunges
10 DB Renegade Rows
200m Run
50 Double Unders
10 DB Farmer Lunges
5 DB Renegade Rows

*1 Rep= Push-Up + Row (R) + Row (L)

(Score is Time)

STRENGTH

3 SETS
15-20 DB Flyes*
15-20 Close Grip DB Floor Press

*Perform on Floor

-Rest As Needed b/t Sets-

(No Measure)

SPARK

STRENGTH

3 SETS*
Max Reps ‘Unbroken’ Strict Pull-Ups

-Rest As Needed b/t Sets-

*Unbroken will mean no long pauses at bottom. If you pause for more than :02 at the bottom of the Pull-Up the set ends. Option to Use Band or Perform Ring Rows. Retest day.

(Score is Highest Set)

Week of 5 of 5

CLEAN THE ROWERS

EMOM x 14 MINUTES
MIN 1 – Med Ball Clean to Target (20/14)|(14/10) + 8 Pull-Ups
MIN 2 – :45 Max Meter Row

(Score is Lowest Meters)

FINISHER

FOR QUALITY
PUSH UPS
10 EMOM FOR 7:00