CROSSFIT

STRNEGTH

Deadlift for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps

WORKOUT

EMOM x 14 MINUTES
MIN 1 – 8 Toes to Bar + 8 Deadlifts (155/105)
MIN 2 – :50 Max Cal Row

(Score is Total Cals)

SPARK

PUMP

EMOM x 15 MINUTES
MIN 1 – :45 DB Pullovers
MIN 2 – :45 Floor Press
MIN 3 – :45 OVERHEAD WALKING LUNGES 45/25

(Score is Weight)

WORKOUT

3 SETS
AMRAP x 6 MINUTES
4 DB Thruster
6 Deficit Push Ups
8 Cal Bike

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)