CROSSFIT

STRENGTH

Push Press for load:
3×5 / 1×5 / 1×5

BREEZY BRI

AMRAP x 13 MINUTES
7 Push Press (135/95)|(95/65)
14 Single DB Step-Ups (50/35)|(35/20)|(24/20)*
21 V-Ups

*Hold DB Any Way Above Waist.

(Score is Rounds + Reps)

SPARK

SKILL WORK

ON A 12:00 RUNNING CLOCK…
Practice J-Technique for Rope Climbs

(No Measure)

BRING SALLY UP

FOR TIME*
100/80 Cal Bike or 2200/1800m Row *if necessary 1600m run all in back parking lot

*Every 2:00 including at 0:00, perform 2 Rope Climbs. Option to perform 5-7 Strict Pull-Ups instead of Rope Climb.

(Score is Time)

TABATA FINISHER

“TABATA”
8 SETS (:20 on/:10 off)
Crossbody Mountain Climbers

(No Measure)