CROSSFIT

STRENGTH

Push Press for load:
#1: 5 reps

HURRICAN

“HURRICANE”

ON A 5:00 RUNNING CLOCK…*
Max Cal Row

-Rest 1:00-

AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (115/75)
Toes to Bar

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Cal Row

*NOTE: W.O.W. this our pick for epic workout of the week! Remix of Painkiller last seen in 2022!

(Score it Total Reps)

COOL DOWN

2 SETS
:30/:30 Lat Foam Roll/Side
10 Slow Arm Haulers
5 Cat/Cows
1:00 Child’s Pose

(No Measure)

SPARK

PUMP

EMOM x 9 MINUTES
MIN 1 – 10 Diamond Push-Ups
MIN 2 – 10 Dbl DB Floor Press
MIN 3 – 25 Russian Twist

(No Measure)

WORKOUT

ON A 2:00 CLOCK
Max Cal Bike

Into…

AMRAP x 15 MINUTES
10 Wall Ball Shots
20 Toes To Bar
30 Box Jumps
Into…

ON A 2:00 CLOCK
Max Cal Bike

(Score is Rounds + Reps)

FINISHER

“TABATA”
4 SETS (:20 on/ :10 off)
MOVT 1 – Deadbugs
MOVT 2 – Supermans

(No Measure)