CROSSFIT

STRENGTH

Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

WORKOUT

3 ROUNDS FOR TIME
45/35 Cal Row
25 Toes to Bar
15 Back Squats (135/95)

(Score is Time)

SPARK

PUMP

E2:15 X 6
5/5 Kneeling Strict Press
10 Single DB Bent Over Row

(Score is Weight)

WORKOUT

AMRAP x 7 MINUTES
10/10 DB Floor Press
16 Weighted Sit-ups
10 Cal Row

-Rest 1:00-

AMRAP x 7 MINUTES
10/10 DB Floor Press
16 Weighted Sit-ups
10 Cal Row

(Score is Rounds + Reps)