Workout, Happening, and Updates at EAST VALLEY STRENGTH & CONDITIONING

UPPER BODY3 rounds:No rest between exercises.8-12 Chest Press8-12 Pullover8-12 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Overhead Press8-12 Lateral Raise8-12 Machine

FUNCTIONAL FITNESS4 rounds:12 Bench PressMax Reps Strict Pull-up(rest 2:00 between rounds) 7 rounds for time:3 Wall Walk7 Russian KB Swing 70/4411 Ring Row ____________________ STRONGFITWeek

FUNCTIONAL FITNESSBack Squat4(L) 4(M) 4(MH) 4(H) 5 rounds for total reps:1:00 Toes to Bar1:00 Calorie Row1:00 Air Squat1:00 Rest _____________________ STRONGFITWeek 22 rounds: (very light)10

FUNCTIONAL FITNESSPower Snatch2(L) 2(M) 2(MH) 2(H) For time:400m Run -then-16-12-8-4Burpee Box Jump Over 24/20Single-Arm Devil Press 50/35 -then- 400m Run ___________________ STRONGFITWeek 22 rounds: (very

SLEDS2 rounds:40m Backwards Drag40m Sled Push(rest while partner completes)80m Sled Pull(rest while partner completes)40m Backwards Drag40m Sled Pull(rest while partner completes)80m Sled Push(alternate with a

FUNCTIONAL FITNESSPower Clean & Push Press3(L) 3(M) 3(MH) 3(H) “Fran”For time:21-15-9Thruster 95/65Pull-up ______________________ STRONGFITWeek 12 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog

UPPER BODY4 rounds:No rest between exercises.8-12 Machine Dip8-12 Supinated Pulldown(alternate rounds with a partner) 4 rounds:No rest between exercises.8-12 EZ Bar Curl8-12 EZ Bar Overhead

FUNCTIONAL FITNESS4 sets for reps:Max Reps Strict Pull-upMax Reps Bar Dip(2:00 rest) For total time:5 rounds –20 Double Under10 Russian KB Swing 70/44 (3:00 rest)

FUNCTIONAL FITNESSBack Squat6(L) 6(M) 6(MH) 6(H) For time:3000/2400m Bike1500/1200m Row75 Wall Ball 20/14(2:00 on / 1:00 off until you finish) _______________________ STRONGFITWeek 12 rounds: (very

FUNCTIONAL FITNESSPower Snatch3(L) 3(M) 3(MH) 3(H) AMRAP 12:008 DB Snatch 50/356 Toes to Bar4 DB Box Step Over 50/35 (20″) _________________________ STRONGFITWeek 12 rounds: (very

SLEDS6 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Sled Pull Shuttle 6 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m

FUNCTIONAL FITNESSPower Clean & Push Press4(L) 4(M) 4(MH) 4(H) 3 rounds for total reps:AMRAP 6:003 Wall Walk6 Goblet Lunge 53/3512/9 Calorie Row(2:00 rest between AMRAPs)

UPPER BODYChest Press8(L) 8(M) 8(MH) 8(H) Pullover8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.12-15 Pec Deck8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No

FUNCTIONAL FITNESS4 sets for reps:Max Reps Strict Pull-upMax Reps Bar Dip(2:00 rest) For time:90 Double Under60 Pull-up30 KB Swing 53/35800m Run30 KB Swing60 Hand Release

FUNCTIONAL FITNESSBack Squat8(L) 8(M) 8(MH) 8(H) AMRAP 15:005-10-15-20-25-etc…Wall Ball Shot 20/14Toes to BarBurpee ________________________ STRONGFITWeek 38 rounds::10 Assault Bike (hard):20 Assault Bike (easy) Complete with

FUNCTIONAL FITNESSPower Snatch4(L) 4(M) 4(MH) 4(H) For time:42-30-18DB Hang Power Clean & Jerk (1×50/35)Box Jump Over 24/20 _______________________ STRONGFITWeek 32 rounds: (very light)12 Lying Side

FUNCTIONAL FITNESSPower Clean & Push Press5(L) 5(M) 5(MH) 5(H) For time:12-10-8-6-4-2Single-Arm Devil Press 50/35Calorie Bike ________________________ STRONGFITWeek 22 rounds: (very light)15 TKE10 Single-Leg Hip Thrust10

UPPER BODYChest Press8(L) 8(M) 8(MH) 8(H) Seated Row8(L) 8(M) 8(MH) 8(H) Incline Chest Press15(L) 12(M) 10(MH) 8(H) Wide Grip Pulldown15(L) 12(M) 10(MH) 8(H) Machine Dip15(L)

FUNCTIONAL FITNESS4 sets for reps:Max Reps Strict Pull-upMax Reps Bar Dip(2:00 rest) 4 rounds for time:400m Run30 Push-up20 KB Swing 53/35 ______________________ STRONGFITWeek 22 rounds:

FUNCTIONAL FITNESSBack Squat10(L) 10(M) 10(MH) 10(H) AMRAP 5:0050/40 Calorie RowMax Wall Ball Shot 20/14 (1:00 rest)AMRAP 4:0040/32 Calorie RowMax Wall Ball Shot 20/14 (1:00 rest)AMRAP

FUNCTIONAL FITNESSPower Snatch5(L) 5(M) 5(MH) 5(H) AMRAP 12:003 Deadlift 225/1556 Toes to Bar9 Burpee _______________________ STRONGFITWeek 22 rounds: (very light)12 Lying Side Shoulder Adduction12 Single-Arm

SLEDS3 rounds:80m Sled Pull Shuttle(alternate shuttles with a partner) 3 rounds:80m Farmers Carry(alternate carries with a partner) 3 rounds:80m Backward Drag Shuttle(alternate shuttles with a

FUNCTIONAL FITNESSDB Romanian Deadlift10(L) 8(M) 6(MH) 4(H)*follow each set with 10 Goblet Squat For time:30 Thruster 95/6550 Sit-up70 KB Swing 53/3550 Sit-up30 Thruster ____________________ STRONGFITWeek

UPPER BODY4 rounds:10 EZ Bar Overhead Triceps Extension10 EZ Bar Biceps Curl(alternate rounds with a partner) 3 rounds:12 Nautilus Multi-Triceps12 Nautilus Multi-Biceps(alternate rounds with a

FUNCTIONAL FITNESSDB Prone Incline Row10(L) 8(M) 6(MH) 4(H)*follow each set with 10 Skull Crusher 4 rounds for time with a partner:120m Sled Push 180/13580 Double

FUNCTIONAL FITNESSDB Reverse Lunge (each leg)10(L) 8(M) 6(MH)*follow each set with 10 Partner Hamstring Curl 3 rounds for time:400m Run21 Wall Ball Shot 20/1415 Pull-up

FUNCTIONAL FITNESSDB Bench Press10(L) 8(M) 6(MH) 4(H)*follow each set with 10 DB Curl No rest between AMRAP’sAMRAP 7:0030 Toes to Bar30 BurpeeMax Calorie Row AMRAP

SLEDS5 rounds:20m Sled Push Shuttle40m Sled Push Shuttle60m Sled Push Shuttle(alternate Shuttles with a partner) ______________________ WEIGHTLIFTINGSnatch70% 2×275% 2×280% 3×2 Clean + Jerk70% 2(2+2)75% 2+280%

FUNCTIONAL FITNESSDB Romanian Deadlift12(L) 10(M) 8(MH) 6(H)*follow each set with 10 Goblet Squat “Chief & Kong”AMRAP 18:003 Power Clean 135/956 Handstand Push-up9 Wall Ball Shot

UPPER BODYChest Press8(L) 8(M) 8(MH) 8(H) Pullover8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.12-15 Pec Deck8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No

FUNCTIONAL FITNESSDB Prone Incline Row12(L) 10(M) 8(MH) 6(H)*follow each set with 10 Skull Crusher For time:9-15-21-15-9Toes to BarDouble UnderCalorie BikeDouble Under ___________________ STRONGFITWeek 32 rounds:

FUNCTIONAL FITNESSDB Reverse Lunge (each leg)12(L) 10(M) 8(H)*follow each set with 10 Partner Hamstring Curl 10 rounds for time:200m Run15 Air Squat10 Burpees __________________ STRONGFITWeek

FUNCTIONAL FITNESSDB Bench Press12(L) 10(M) 8(MH) 6(H)*follow each set with 10 DB Curl For time:50 Calorie Row30 DB Snatch 50/3510 Wall Walk (2:00 rest) 10

SLEDS4 rounds:10m Sled Push Shuttle 3 rounds:10m Sled Push Shuttle20m Sled Push Shuttle(alternate shuttles with a partner) 2 rounds:10m Sled Push Shuttle20m Sled Push Shuttle30m

FUNCTIONAL FITNESSDB Romanian Deadlift15(L) 12(M) 10(MH) 8(H) For time:30 Burpee Box Jump Over 24/20750/600m Row20 Burpee Box Jump Over500/400m Row10 Burpee Box Jump Over250/200m Row

UPPER BODY8 rounds:No rest between exercises.8 Chest Press8 Cable Seated Row(rest :30 or less) 8 rounds:No rest between exercises.8 Machine Triceps Kickback8 EZ Bar Curl(rest

FUNCTIONAL FITNESSDB Prone Incline Row15(L) 12(M) 10(MH) 8(H) For time:1-2-3-4-5-6-7-8-9Power Clean 135/95Pull-up _______________________ STRONGFITWeek 22 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly

FUNCTIONAL FITNESSDB Reverse Lunge (each leg)10(L) 8(M) 6(H) For total reps:AMRAP 2:00200m RunMax Wall Ball Shot 20/14 (rest 1:00) AMRAP 4:00400m RunMax Wall Ball Shot

FUNCTIONAL FITNESSDB Bench Press15(L) 12(M) 10(MH) 8(H) 6 rounds for time:6 Single-Arm Devil Press 50/35 (Left arm)6 Single-Arm Push Press 50/35 (Left arm)6 Single-Arm Devil

SLEDS5 rounds:10m Sled Push20m Jog Shuttle10m Sled Push(alternate rounds with a partner) 80m Farmers Carry 4 rounds:20m Sled Push20m Jog Shuttle20m Sled Push(alternate rounds with

FUNCTIONAL FITNESSAMRAP 6:003 Power Snatch 95/659/6 Calorie Bike15 Double Under (rest 3:00) AMRAP 6:003 Clean & Jerk 135/959 Box Jump 24/2015 Air Squat (rest 3:00)

Holiday Hours!7:00a-Noon – Open Gym ____________________ UPPER BODY8 rounds:No rest between exercises.8 Incline Chest Press8 Cable High Row(rest :30 or less) 8 rounds:No rest between

Happy New Year!Gym Hours: 7:00a-Noon ____________________ FUNCTIONAL FITNESS5 rounds for time:10 Pull-up20 Push-up30 Sit-up40 Air Squat(1:00 Rest) ____________________ STRONGFITWeek 12 rounds: (very light)12 Lateral Raise12

Holiday Hours7:00a-Noon: Open Gym _____________________ FUNCTIONAL FITNESSWith a partner for time:500/400m Row400m Run20 Burpee1000/800m Row800m Run40 Burpee1500/1200m Row1200m Run60 Burpee2000/1600m Row1600m Run80 Burpee _____________________ STRONGFITWeek

FUNCTIONAL FITNESSFunctional Total60 Minutes to establish:Back Squat 1RMStrict Press 1RMDeadlift 1RM __________________ STRONGFITWeek 12 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Dumbbell

SLEDS80m Sled Pull Shuttle 80m Sled Push Shuttle60m Sled Push Shuttle40m Sled Push Shuttle20m Sled Push Shuttle(alternate shuttles with a partner) 80m Backwards Drag 80m

FUNCTIONAL FITNESSAMRAP 20:0080 Double Under40 Lunge20 Parallette Pass Through ___________________ STRONGFITWeek 12 rounds: (very light)12 Lateral Raise12 Front Raise12 Rear Delt Fly Dumbbell Shoulder Press15(L)

Holiday Hours!7:00a-Noon – Open Game ____________________ UPPER BODYMachine Shoulder Press3×20 (M) Wide Grip Pulldown3×20 (M) Triceps Kickback4×15 (M) Bisolator4×15 (M) Multi-Triceps5×10 (M) Multi-Biceps5×10 (M) __________________

Merry Christmas! The Gym is closed today.

HOLIDAY HOURS7:00a-Noon ____________________ CROSSFIT“12 Days of Christmas”For time:1 Clean & Jerk 135/95200m Run3 Front Squat 135/954 Pull-up5 Burpee6 Toes to Bar7 Wall Ball Shot 20/148

CROSSFIT“Darst Vader”5 rounds for time with a partner:400m Run (together)40 Calorie Row40 Push-up40 Russian KB Swing 53/35 ___________________ STRONGFITWeek 12 rounds: (very light)12 Seated Arc

SLEDS80m Sled Pull Shuttle 4 rounds:40m Sled Push Shuttle(alternate shuttles with a partner) 80m Sled Pull Shuttle 4 rounds:40m Sled Push Shuttle(alternate shuttles with a

CROSSFITDeadlift4×6 (H) For time:42-30-18Steps DB Walking Lunge (1×50/35)Calorie Assault Bike ______________________ STRONGFITWeek 32 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Cliimber Trap Bar

UPPER BODY3 rounds:No rest between exerises.8-12 Pec Deck8-12 Chest Press(alternate rounds with a partner) 3 rounds:No rest between exerises.8-12 Rear Delt Fly8-12 Seated Row(alternate rounds

CROSSFIT5 sets:Max Strict Pull-up (unbroken)Max Strict Dip (unbroken)(rest 2:00 between sets) With a partner for total reps:AMRAP 12:001-2-3-4-5-6-7-8-9-10-etc…Burpee Over the BarPower Clean 135/95(alternate rounds with

CROSSFITBack Squat4×6 (H) For time:1000/800m Row400m Run50 Wall Ball Shot 20/14400m Run50 Wall Ball Shot400m Run1000/800m Row ____________________ STRONGFITWeek 32 rounds: (very light)10 Banded Good

CROSSFITStrict Press4×6 (H) 10 rounds for time:5 Toes to Bar10 Push-up15 Double Under _______________________ STRONGFITWeek 32 rounds: (light)12 Plate Circles (both directions)12 Plate Side to

SLEDSContinue until failure:20yd Sled Push 45/020yd Sled Push 90/4520yd Sled Push 135/90etc…. Continue until failure:20yd Sled Pull 45/020yd Sled Pull 90/4520yd Sled Pull 135/90etc…. Continue

CROSSFITDeadlift4×8 (MH) “Grace”For time:30 Clean & Jerk 135/95 ______________________ STRONGFITWeek 22 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Climber Trap Bar Deadlift10(L) 8(M)

UPPER BODYEZ Bar Overhead Triceps Extension10(L) 10(M) 10(MH) 10(H) EZ Bar Biceps Curl10(L) 10(M) 10(MH) 10(H) Nautilus Multi-Triceps12(L) 12(M) 12(MH) 12(H) Nautilus Multi-Biceps12(L) 12(M) 12(MH)

CROSSFITEvery 1:00 for 16:00Even – Strict Pull-upOdd – Strict Dip(+1 rep from last week for each movement) AMRAP 8:002 Wall Walk4 Single-Arm Devil Press 50/358

CROSSFITBack Squat4×8 (MH) For time:50 Thruster 95/6550 KB Swing 53/3550 Calorie Row50 Toes to Bar50 Hand Release Push-up _____________________ STRONGFITWeek 22 rounds: (very light)10 Banded

CROSSFITStrict Press4×8 (MH) 5 rounds for time:15/12 Calorie Assault Bike10 Burpee __________________________ STRONGFITWeek 22 rounds: (light)12 Plate Circles (both directions)12 Plate Side to Side (over

SLEDS5 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 5 rounds: (building)20m Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers

CROSSFITDeadlift4×10 (MH) AMRAP 7:007 Thruster 75/557/5 Calorie Assault Bike _____________________ STRONGFITWeek 12 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Climber Trap Bar Deadlift10(L)

UPPER BODY15-12-9Chest PressSupinated Pulldown(no rest) 15-12-9Shoulder PressSeated Row(no rest) 15-12-9Machine DipUpright Row(no rest) 15-12-9Nautilus PulloverNautilus Multi-Biceps(no rest) 15-12-9Pec DeckNautilus Multi-Triceps(no rest) ___________________ WEIGHTLIFTINGTesting this SaturdayRest

CROSSFITEvery 1:00 for 14:00Even – Strict Pull-upOdd – Strict Dip(+1 rep from last week for each movement) For time:50 KB Swing 53/3540 Push-up30 Toes to

CROSSFITBack Squat4×10 (MH) For total reps:AMRAP 5:0040 Wall Ball Shot 20/1480 Double UnderMax Calorie Row (rest 3:00) AMRAP 5:002 rounds:20 Wall Ball Shot 20/1440 Double

CROSSFITStrict Press4×10 (MH) For time:21 Clean & Jerk 115/759 Burpee Over the Bar400m Run15 Clean & Jerk15 Burpee Over the Bar400m Run9 Clean & Jerk21

Regular Gym Hours! _____________________ SLEDS5 rounds:20m Sled Push Shuttle(alternate Shuttles with a partner) 80m Farmers Carry 4 rounds:40m Sled Push Shuttle(alternate Shuttles with a partner)

Gym Hours: 7:00a-12:00p ____________________ CROSSFITDeadlift4×12 (M) “Christine3 rounds for time:500m Row12 Deadlift (bodyweight)21 Box Jump 24/20 __________________ STRONGFITWeek 32 rounds: (very light)10 Banded Good Morning10

Happy Thanksgiving!Gym Hours: 7:30a-10:00a _________________ UPPER BODYIncline Dumbbell Curl4×12 (M) Overhead Triceps Extension4×12 (M) Barbell Curl8(L) 8(M) 8(MH) 8(H) Skull Crusher8(L) 8(M) 8(MH) 8(H) Nautilus

CROSSFITEvery 1:00 for 12:00Even – Strict Pull-upOdd – Strict Dip(+1 rep from last week for each movement) For time:50 Wall Ball 20/1450 Burpee50 Sit-up50 Steps

CROSSFITBack Squat4×12 (M) AMRAP 10:001-2-3-4-5-6-etc… DB Devil Clean 2×50/3530 Double Under _____________________ STRONGFITWeek 32 rounds: (very light)8 Step Down8 Single Leg RDL8 Cossack Squat Machine

CROSSFITStrict Press4×12 (M) AMRAP 16:0016 Toes to Bar16 Push Press*200m Run every 2:00 starting at 0:00 ________________________ STRONGFITWeek 32 rounds: (very light)12 Seated Arc Raise12

SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 200m Recovery Walk 40yd

CROSSFITDeadlift3×15 (M) For time:2000/1600m Assault Bike100 KB Swing 53/3550 Burpee Box Jump Over 24/20(partition KBS and BBJO anyhow) ______________________ STRONGFITWeek 22 rounds: (very light)10 Banded

UPPER BODY4 rounds:No Rest between exercises.12-15 Chest Press12-15 Wide Grip Pulldown(alternate rounds with a partner) 4 rounds:No Rest between exercises.12-15 Pullover12-15 Biceps Curl(alternate rounds with

CROSSFITFor total reps:Every 1:00 for 10:00Even – Strict Pull-upOdd – Strict Dip(choose reps prior to start. only score successful rounds) For time:1500/1200m Row1200m Run(rest 3:00)1000/800m

CROSSFITBack Squat3×15 (M) 8 rounds for time:6 Toes to Bar12 Wall Ball 20/1424 Double Under _______________________ STRONGFITWeek 22 rounds: (very light)8 Step Down8 Single Leg

CROSSFITStrict Press3×15 (M) AMRAP 15:0010 Single Arm DB Push Press 50/35 (switch arms as needed)5 Burpee Over DB10 DB Snatch 50/35 (alternate arms)5 Burpee Over

SLEDS8 rounds::20 Backward Drag:10 Rest 8 rounds::20 Sled Pull:10 Rest 8 rounds::20 Sled Push:10 Rest ____________________ WEIGHTLIFTINGSnatchBuild to a Heavy 3(no misses or grinding) Clean

CROSSFIT“Holleyman (light)*20 rounds for time:5 Wall Ball Shot 20/143 Handstand Push-up1 Power Clean 155/105(alternate rounds with a partner) ________________________ STRONGFITWeek 12 rounds: (very light)10 Banded

UPPER BODY5 rounds:No rest between exercises.10 Machine Dip10 EZ Bar Biceps Curl(alternate rounds with a partner) 4 rounds:No rest between exercises.12 Dumbbell Skull Crusher12 Seated

CROSSFIT3 rounds for quality:10 Hanging Leg Raise15 Weighted Sit-up20 Russian Twist (each side) With a partner for time:300 Double Under200 Push-up100 KB Swing 53/3550 DBall

CROSSFIT8 rounds for load:40yd Sled Push(3 person relay) For time:500/400m Row30 Burpee to a 45lb Plate1000/800m Row30 Burpee to a 45lb Plate500/400m Row ______________________ STRONGFITWeek

CROSSFIT“Daniel”For time:50 Pull-up400m Run21 Thruster 95/65800m Run21 Thruster400m Run50 Pull-up _____________________ STRONGFITWeek 12 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Incline Dumbbell

SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate rounds with a partner) 80m Sled Pull Shuttle 180/135 4 rounds:40m Sled Push Shuttle 135/90(alternate rounds with a partner)

CROSSFITFor load:Every 1:00 for 10:001 Power Clean For time:21-15-9Thruster 95/65Burpee Over the Bar _____________________ STRONGFITWeek 32 rounds:12 Banded Good Morning8 Cossack Squat (over and back

UPPER BODY3 rounds:No rest between exercises:8-12 Front Pulldown8-12 Chest Press8-12 Low Row(alternate rounds with a partner) 3 rounds:No rest between exercises:8-12 Incline Press8-12 Seated Row8-12

CROSSFITSingle-Arm DB Bent Row10(L) 8(M) 6(MH) 4(H) 5 rounds for total reps:AMRAP 3:0050 Double Under10 Toes to BarMax Calorie Row(1:00 rest between rounds) _____________________ STRONGFITWeek

CROSSFITBulgarian Split Squat10(L) 8(M) 6(MH) 4(H) 6 rounds for time:9 Box Jump Over 24/2012 DB Hang Clean & Jerk (6 each arm) 50/3515 Weighted Sit-up

CROSSFITPush Press10(L) 8(M) 6(MH) 4(H) AMRAP 25:001 Round of Cindy200m Run2 Rounds of Cindy200m Run3 Rounds of Cindy200m Run4 Rounds of Cindy…..continue until time expires.

SLEDSComplete with no rest:80m Sled Push Shuttle20m Farmers Carry60m Sled Push Shuttle40m Farmers Carry40m Sled Push Shuttle60m Farmers Carry20m Sled Push Shuttle80m Farmers Carry 200m

CROSSFITPower Clean5(L) 4(M) 3(MH) 2(H) For time:9 Deadlift 155/10512 Box Jump 24/2015 Push-up18 Deadlift24 Box Jump30 Push-up27 Deadlift36 Box Jump45 Push-up _________________________ STRONGFITWeek 22 rounds:12

UPPER BODY15-12-9Chest PressLat Pulldown(No rest ) 15-12-9Shoulder PressSeated Row(No rest ) 15-12-9DipPullover(No rest ) 21-15-9Pec DeckRear Delt Fly(No rest ) 21-15-9Biceps CurlTriceps Pushdown(No rest )

CROSSFITSingle-Arm DB Bent Over Row10(L) 8(M) 6(MH) 4(H) On a 12:00 clock:2400/2000m Assault Bike~then~AMRAP in remaining time:6 Burpee6 Pull-up _______________ STRONGFITWeek 22 rounds: (very light)12

CROSSFITBulgarian Split Squat10(L) 8(M) 6(MH) 4(H) -each leg- AMRAP 15:0015 KB Swing 53/3560 Double Under15 Toes to Bar30 Wall Ball 20/14 ________________________ STRONGFITWeek 22 rounds: