CROSSFIT

STRENGTH

EVERY 2:00 x 4 SETS*
2 Pausing Split Jerks**

-Rest As Needed b/t Sets-

*All working sets should be a Mod-Heavy weight.
**Pause for :02 in bottom of dip.

(Score is Weight)

Week 4 of 9

PUSH IT REAL GOOD

FOR TIME
10 Push Jerks (155/105)|(115/75)
30 Burpees
10 Push Jerks
600m Run
30 Burpees
10 Push Jerks
90 Sit-Ups
600m Run
30 Burpees
10 Push Jerks

(Score is Time)

SPARK

EXTENDED WARM UP

EMOM x 9 MINUTES
MIN 1 – 5-7 Strict Press*
MIN 2 – :25 Hollow Hold + :25 Superman Hold
MIN 3 – 5 Kipping Knee Raises + 5 Kipping Straight Leg Raises

Build to workout weight
(Score is Weight)

SHACKLED

AMRAP x 7 MINUTES
5 Strict Pull-Ups
5 Toes to Bar
7 Strict Press (35/20)|(25/15)

-Rest 1:30-

AMRAP x 5 MINUTES
4 Strict Pull-Ups
4 Toes to Bar
5 Strict Press

-Rest 1:30-

AMRAP x 3 MINUTES
3 Strict Pull-Ups
3 Toes to Bar
3 Strict Press

(Score is Total Rounds + Reps)