CROSSFIT

STRENGTH

4 SETS
10 Reps DB Bench Press*
20 Seated Banded Rows**

*Start Moderate, build to Heavy.
**Slow and controlled reps.

-Rest as Needed b/t Sets-

(Score is Weight)

OOPSY DAISY W/PARTNER

FOR TIME
2-4-6-8-10-8-6-4-2
TIRE FLIP (ea) (AHAP)
SYNCRO BURPEE TO TIRE

(Score is Time)

COOL DOWN

FOR RECOVERY
2:00 Twisted Cross (R)
2:00 Twisted Cross (L)

(No Measure)

SPARK

3 SETS*
2 Bottom to Half Pull-Ups
+
2 Top to Half Pull-Ups
+
2 Strict Pull-Ups

-Rest As Needed b/t Sets-

Into…

2 SETS*
2 Kip Swings
+
4 Kipping Pull-Ups
+
2 Kip Swings

*Reps in both parts are intended to be unbroken

-Rest As Needed b/t Sets-

(No Measure)

LIVE SORE

3 SETS FOR QUALITY
25/20 Cal. Row or 18/14c Bike or 200m Run
-Rest :30-
3 Strict Pull-Ups + 6 Kipping Pull-Ups
-Rest :30-
20/15 Cal. Row or 13/11c Bike or 150m Run
-Rest :30-
24 Alt. V-Ups
-Rest :30-
15/12 Cal. Row or 11/9c Bike or 100m Run
-Rest :30-
10/10 Single Arm DB Upright Row (Athlete Choice, Moderate)

-Rest 1:00 b/t Sets-

(No Measure)