CROSSFIT

STRENGTH

*Push Press for load:
1X3 @ 30/40%
1X3 @ 50%
1X3 @ 60%
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
*Based off of 90% of Heavy 1-Rep

WORKOUT

ON A 10:00 RUNNING CLOCK…
100-75-50
Double Unders
30-20-10*
Cal Bike
5-4-3
Shoulder to Overhead (185/135)

*Alt Cals: 20-15-7.

(Score is Time)

-Rest 2:00 b/t P1 & P2-

AMRAP x 6 MINUTES
25 Double Unders
12/10 Cal Bike
3 Shoulder to Overhead (185/135)

(Score is Rounds + Reps)

SPARK

PUMP

EMOM x 10 MINUTES
10-15 Ab Mat Sit Ups

(No Measure)

WORKOUT

AMRAP x 8 MINUTES
4 Toes To Bar
8 Hand Release Push-ups
12 Cal Row

-1:00 Rest-

AMRAP x 6 MINUTES
3 Toes To Bar
6 Hand Release Push-ups
9 Cal Row

-1:00 Rest-

AMRAP x 4 MINUTES
2 Toes To Bar
4 Hand Release Push-ups
6 Cal Row

(Score is Rounds + Reps)

FINISHER

2 SETS
1:15 – Heel Taps Over DB
1:15 – Flutter Kicks

-:30 Rest b/t Sets-

(No Measure)