CROSSFIT

DEADLIFT

Deadlift for load:
#1: 3 reps

PUSH PRESS

Push Press for load:
#1: 3 reps

FLIP THE SCRIPT

2 ROUNDS FOR TIME
30 Box Jumps (24/20)
15 Push Press (135/95)|(95/65)
400m Run

(Score is Time)

SPARK

STRENGTH

EMOM x 10 MINUTES
MIN 1 – Strict Pull-Ups (Athlete Choice)*
MIN 2 – :45 EZ Row/Bike/Ski

*Pick a number that you know you can hit for quality that challenges you each minute to complete in 2 sets.

(Score is Total Reps)

TIME TO BIKE

EVERY 7:00 x 3 SETS
20 Alt. DB Strict Press (Athlete Choice, Moderate)
20 Slow Banded Upright Rows
10 Tuck-Up + V-Up*
:30-:45 Banded Plank Hold
With time remaining complete Max Cal Row/Bike/Ski…

*1 Rep= 1 Tuck-Up + 1 V-Up.

-No Additional Rest b/t Sets-

(Score is Total Cals)