CROSSFIT

STRENGTH

Shoulder Press for load:

#6 reps

WORKOUT

4 SETS*
AMRAP x 4 MINUTES
100m Run
12 Toes to Bar
8 Handstand Push-Ups

-Rest 1:00 b/t Sets-

*Reset at the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

FINISHER

EMOM x 9 MINUTES
MIN 1 – 10/10 Single Arm Banded Lat Pushdowns
MIN 2 – 10 Seated Pike Leg Lifts
MIN 3 – 20 Banded Upright Rows

(No Measure)

SPARK

PUMP

E 2:30 X 4 SETS
20 Single DB Bent Over Row
20 DB Glute Bridge Floor Press

*Option to go heavier and do fewer reps for strength.

(Score is Weight)

WORKOUT

3 SETS
AMRAP x 5 MINUTES
12 Pull Ups
9 Dbl DB Hang Power Cleans
6 DB Renegade Rows

-Rest 1:00 b/t sets-

(Score is Rounds + Reps)