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)