CROSSFIT

STRENGTH

Deadlift for load:
#1: 5 “LIBRARY” reps

WORKOUT

2 SETS
AMRAP x 7 MINUTES*
3 Deadlift (255/175)
9 Strict Ring Dips
12 Burpees Over Bar

-Rest 1:30 b/t Sets-

*Start at the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

FINISHER

2-3 SETS
10 Barbell Rollouts
5/5 Sciatic Nerve Floss
10 Sumo Stance Good Mornings

(No Measure)

SPARK

PUMP

AMRAP x 4 MINUTES
8 Superman sand Angles
10 Hollow Rocks
12 Glute Bridge Marches*

• Rest 1:00 –

AMRAP x 4 MINUTES
8 Superman sand Angles
10 Hollow Rocks
12 Glute Bridge Marches

*From the top of a Glute Bridge, lift one leg, then replace and lift the other leg

(Score is Rounds + Reps)

WORKOUT

EMOM x 12 MINUTES
MIN 1 – :45 Max meters Row
MIN 2 – :45 Wall Ball Shot
MIN 3 – :45 Toes To Bar

• Rest 1:00 –

AMRAP x 12 MINUTES
300m Row
20 Air Squats
20 Tuck-Ups

(Score is Reps)

FINISHER

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

(No Measure)