CROSSFIT
ENJOY THE REST
5 SETS
ON A 3:00 RUNNING CLOCK…
200m Run
12 Toes to Bar*
Max Hand Release Push-Ups in Time Remaining…
-Rest 1:00 b/t Sets-
*Weight Vest Optional
(Score is Reps)
FINISHER
3 SETS FOR QUALITY
8/8 SA Bent Over Row*
16 Alt. DB Slides
*Slight bend in the knees, chest parallel to the ground
-Rest as needed b/t Sets-
(Score is Weight)
SPARK
STRENGTH
Squat for load:
#1: 3 reps
Use 1 KB up to 100lbs. Then use 2 DB’s or KB’s to squat over 100lbs.
Shoulder Press for load:
#1: 3 reps
3 Rep Max for Single arm press
METCON
AMRAP x 3 MINUTES
Max Burpees
(Score is Reps)