CROSSFIT

DASHER

AMRAP x 16 MINUTES
10 Deadlift (225/155)|(155/105)
16 Box Jumps (24/20)*
400m Run

*Must step-down each rep.

(Score is Rounds + Reps)

POST WOD STRENGTH

Bench Press for load:
#1: 5 reps
Remaining time in class. Leave 5 minutes to clean up:-)

SPARK

STRENGTH

ON A 10:00 RUNNING CLOCK…
Choose (1) Pull-Up option and complete 3 Sets:

Pull-Up Options…
Max Weighted Pull-Ups
Max Strict Pull-Ups
Max Banded Strict Pull-Ups

(Score is Total Reps)

Bushy Evergreen

AMRAP x 17 MINUTES
15/12 Cal Bike OR 20/15 Cal Row
20 Pull-Ups
15/12 Cal Bike
20 Hand Release Push-ups

(Score is Round + Reps)