CROSSFIT

STRENGTH

3 SETS FOR QUALITY
5-7 Weighted Strict Pull-Ups (Athlete Choice, Heavy)
15 Box Dips

(No Measure)

TIME IS TICKING

EMOM x 20 MINUTES
MIN 1&2 – Max Cal Bike
MIN 3&4 – AMRAP of Triplet
MIN 5 – Rest

*1 Round of Triplet is…
5 C2B Pull-Ups
10 Sit-Ups
20 Mountain Climbers

(Score is Total Cals)

SPARK

STRENGTH

EVERY 2:30 x 5 SETS
8 DB FLOOR PRESS*

BANDED PULL APARTS
5 X 14

*Build to a Moderate-Heavy weight.

(Score is Bench Press Weight)

TURKEY TOES

EMOM x 15 MINUTES
MIN 1 – :30 Max Cal Bike OR Row or shuttle run
MIN 2 – 15 Toes to Bar
MIN 3 – 20 Ground To Overhead (45/25)|(25/10)

(Score is Total Cals)