CROSSFIT

STRNEGTH

EMOM x 12 MINUTES
MIN 1 – 3-5 Strict Chest to Bar Pull-Ups
MIN 2 – 8/8 Slow Single Arm Dante Rows
MIN 3 – :50 Run, Bike or Row (Easy Pace)

(No Measure)

WORKOUT

FOR TIME*
2 ROUNDS
25 Wall Balls (20/14)
15 Pull-Ups

-Rest 1:00-

3 ROUNDS
15 Wall Balls
7 Pull-Ups

-Rest 1:00-

4 ROUNDS
10 Wall Balls
5 Pull-Ups

*For an extra challenge, all reps in all rounds must be performed unbroken.

(Score is Total Time)

FINISHER

EMOM x 9 MINUTES
MIN 1 – 5/5 Single Leg Med. Ball Glute Bridge-Up
MIN 2 – :20/:20 Straight Arm Overhead Extension
MIN 3 – :20/:20 Side Plank Hold*

*Option to lift top leg.

SPARK

PUMP

EVERY 2:30 x 6 SETS
6 Heavy DB Front Squats
8 Heavy KB Deadlift
12 PVC V-UP pass thru or Alt Sng Leg V Up

(Score is Weight)

WORKOUT

EMOM x 5 MINUTES
:20 / :20 Max DB Renegade Row R/L

• Rest 1:00 –

EMOM x 5 MINUTES
:20 / :20 Max Single Arm Push Press

• Rest 1:00 –

EMOM x 4 MINUTES
MIN 1 – :45 DB Renegade Row W/Push Up
MIN 2 – :45 Max Cal Bike