CROSSFIT

STRENGTH

Shoulder Press for load:
#1: 1 rep

REACH FOR THE STARS

EVERY 2:30 x 6 SETS
15 Burpee to Target*
12 Push Press (115/75)|(75/55)

-No Additional Rest b/t Sets-
*6″ Above Standing Reach

(Score is Slowest Set)

FINISHER

3 SETS
8/8 Plate Around the Worlds*
25 Banded Straight-Arm Pull-Down

*Keep plate light

-Rest 1:00 b/t Sets-

(No Measure)

SPARK

STRENGTH

3 SETS FOR QUALITY
5/5 SA Ring Rows
10/10 Half Kneeling Banded Pallof Press
1:00 Banded Plank*

-Rest As Needed b/t Sets-

*Use same band for Pallof Press and Banded Plank.

(No Measure)

SUCKER PUNCHED

EMOM x 20 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 25 Sit-Ups
MIN 3 – 20 Plate Ground to Overhead (45/35)
MIN 4 – Max Ring Rows

(Score is Total Ring Row Reps)