CROSSFIT

STRENGTH

Back Squat for load:
#1: 1 rep

WORKOUT

ON A 10:00 RUNNING CLOCK…
Max Cal Bike*

*Every 2:00 including 0:00 complete 8 Russian KB Swings + 8 KB Goblet Squats (53/35)

(Score is Cals)

SPARK

PUMP

EMOM x 14 MINUTES
MIN 1 – :25 Double DB Push Press / :25 Double DB OH Hold
MIN 2 – :50 Double DB Bent Over Row

(Score is Weight)

WORKOUT

40/32 Cal Bike (3:00 max time)
Rest remaining time in 3:00
Into…

AMRAP x 7 MINUTES
16 Lateral Hops Over DB
8 DB Push Press
16 DB Slides

Into…

ON A 3:00 CLOCK…
Max Double DB Up-Down

(Score is Rounds + Reps)