CROSSFIT

STRENGTH

Front Squat for load:
#1: 1 rep

SLEEPY HEAD

AMRAP x 8 MINUTES
35 Double Unders*
7 Front Squats (95/65)|(65/45)

*Option for Unbroken Double Unders

(Score is Rounds + Reps)

SPARK

STRICT PRESS

Shoulder Press for load:
6 X 4

Russian Twist
6 X 18 (weight is optional)

HAVIN’ A BALL

AMRAP x 8 MINUTES
20 WB Push Press to Target (20/14)|(14/10)
15/12 Cal Row, 11/9c Bike
100m WB Run

-Rest 2:00 b/t Sets-

AMRAP x 6 MINUTES
15 Wall Balls
12/10 Cal Row
50m WB Run

(Score is Total Rounds + Reps)