CROSSFIT

STRENGTH

Back Squat for load:
#1: 5 reps

STATIC INTERFERENCE

EMOM x 18 MINUTES
MIN 1+2 – AMRAP of…5 Pull-Ups + 7 Push-ups + 12 Wall Balls (20/14)*
MIN 3 – Static Hold**

*Pick-up where you left off.
**Static Holds…
Plank (R1 & R4)
Deadhang (R2 & R5)
Wall Sit (R3 & R6)

(Score is Total Rounds + Reps)

SPARK

PUMP

EMOM x 6 MINUTES
MIN 1 – :50 Slow Deadbugs
MIN 2.- :50 Diamond Push-Ups

(Score is Total Reps)

WORKOUT

AMRAP x 8 MINUTES
10 DB Goblet Step Ups 50/35
10 Alt DB Snatches
100M Run

-Rest 2:00-

AMRAP x 8 MINUTES
10 Pull Ups
10 Push Ups
200m Run

(Score is Rounds + Reps)

FINISHER

5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows

(No Measure)