CROSSFIT

FORREST RUMP

4 SETS
ON A 7:00 CLOCK…
800m Run
10 Alt. DB Farmer’s Lunges (50/35)|(35/20)*
10 Toes to Bar*
Rest with Time Remaining…

-No Additional Rest b/t Sets-

*Add 5 Reps each set.

(Score is Each Set for Time)

FINISHER

FOR TIME
20-15-10-15-20
Plate G2OH (45/25)
Straight Leg Sit-Ups

(Score is Time)

SPARK

STRENGTH

4 SETS
5 KB Deadlifts*
+
:20 Dead Bar Hang**

:20 Active Bar Hang

-Rest as needed b/t Sets-

*Build up to and beyond workout weight.
**Can come off bar in between the Dead & Active Hang. Dead Hang = No lat engagement. Active Hang = Engagement of the Lats and Retraction of Scaps.

(Score is Weight)

BEANS AND CORNBREAD

EMOM x 15 MINUTES
MIN 1 – 12/10 Cal Bike, 16/13c rOW
MIN 2 – 7 Burpees + 5 Deadlifts (140/106)|(106/70)
MIN 3 – :40 Max Strict Pull-Ups

(Score is Total Reps of Pull-Ups)