CROSSFIT

STRENGTH

Overhead Squat for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
#4: 6 reps

WORKOUT

AMRAP x 15 MINUTES
100m KB Suitcase Carry (53/35)*
15 Russian KB Swings
20 Back Rack Alt. Lunges (115/75)

*50m w/ KB in Right Hand, 50m w/ KB in Left Hand.

(Score is Rounds + Reps)

SPARK

PUMP

5 SETS (:40 ON / :20 OFF)
MVMT 1 – Glute Bridge Hold
MVMT 2 – Heavy Squats

(Score is Reps)

WORKOUT

100/80 Cal Bike
80 Push Ups
60 Pull Ups
40 Wall Ball Shots
20 Box Jumps

*25:00 Time Cap
(Score is Time)