CrossFit

Strength

3 SETS FOR QUALITY 

5-7 Strict Pull-ups or 7-10 Slow Ring Rows 

10 Barbell Supinated Bent Over Rows 

1:00 DB Plank Sides 

-Rest as Needed b/t Sets-

(No Measure)

Metcon

EVERY 2:00 x 6 SETS 

10 Pull-ups 

15 Slam Balls (20/14)

(Score is Each Set for Time)

Spark/ Masters

Strength

5 SETS ON A 10:00 CLOCK…

1:00 Cardio Choice

12 Burpees 

Metcon

EVERY 4:00 FOR 5 SETS

30 Alt. Jumping Lunges 

30 Air Squats 

30 Glute Bridge-Ups*

then in the remaining time…

Max Plank Hold

*Check clock after last rep of Glute Bridge-Up for time.

(Score is Time)