CROSSFIT

STRENGTH

4×4 Front Squats or High-Bar Back Squat

WORKOUT

EMOM x 16 MINUTES
MIN 1&2 – 500/400m Row
MIN 3 – Max Wall Balls (20/14)
MIN 4 – Rest

(Score is Total Wall Ball Reps)

SPARK

PUMP

E2:30 X 5
8 DB Bicep Curls
8 Ring Tricep Extension

(Score is Reps)

WORKOUT

EVERY 3:00 x 7 SETS
15/12 Cal Row
8 Pull Ups
30 DB Toe Taps

(Score is Each Set for Time)

FINISHER

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

(No Measure)