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

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:

CROSSFITPush Press10(L) 8(M) 6(MH) 4(H) For total reps:AMRAP 5:0015 Shoulder to Overhead 75/55400m Run15 Shoulder to OverheadMax Calorie Row (rest 5:00) AMRAP 5:0012 Shoulder to

SLEDS5 rounds:40m Sled Push40m Sled Pull40m Backwards Drag(alternate rounds with a partner) ______________________ WEIGHTLIFTINGSnatchBuild to a Heavy 3(no misses or grinding) Clean + JerkBuild to

CROSSFITPower Clean3(L) 3(M) 3(MH) 3(H) For time:400m Run30 Clean & Jerks 135/95400m Run _________________________ STRONGFITWeek 12 rounds:12 Banded Good Morning8 Cossack Squat (over and back

UPPER BODYEZ Bar Biceps Curl8(L) 8(M) 8(MH) 8(H) EZ Bar Skull Crusher8(L) 8(M) 8(MH) 8(H) Incline Dumbbell Curl10(L) 10(M) 10(MH) 10(H) Overhead Triceps Extension 10(L)

CROSSFITDB Bent Over Row12(L) 10(M) 8(MH) 6(H) -each arm- For time:1500/1200m Row*Every 2:00 until complete:5 Pull-up10 Push-up15 Sit-up ______________________ STRONGFITWeek 12 rounds: (very light)12 Prone

CROSSFITBulgarian Split Squat12(L) 10(M) 8(MH) 6(H) -each leg- 3 rounds for total reps:Minute 1 – Thruster 75/55Minute 2 – Burpee to 6″Minute 3 – Toes

CROSSFITPush Press12(L) 10(M) 8(MH) 6(H) For time:21-15-9Hang DB Snatch (Left arm) 50/35Calorie BikeHang DB Snatch (Right arm) 50/35Calorie Bike _______________________ STRONGFITWeek 12 rounds: (very light)12

Gym Awards Party at 5:00p!!!!! _____________________ SLEDS25:00 for Distance:Sled Pull 135/90(alternate work with a partner) _____________________ WEIGHTLIFTINGSnatchBuild to a Heavy Single(no misses or grinding)Followed by:5×1

CROSSFITPower Clean4(L) 4(M) 4(MH) 4(H) 3 rounds for total reps:AMRAP 4:005 DB Hang Power Clean & Jerk 2×50/3510 DB Reverse Lunge Step 2×50/3530 Double Under(1:00

UPPER BODYChest Press15(L ) 12(M) 10(MH) 8(H) Lat Pulldown15(L ) 12(M) 10(MH) 8(H) Incline Press“Drop Set” Cable Seated Row“Drop Set” Dumbbell Lateral Raise“Run the Rack”

CROSSFITDB Bent Over Row15(L) 12(M) 10(MH) 8(H) For time:50/40 Calorie Assault Bike50 Pull-up50 KB Swing 53/35 ______________________ STRONGFITWeek 3H-Raise3×15 (L) Dumbbell Shoulder Press15(L) 12(M) 10(MH)

CROSSFITBulgarian Split Squat15(L) 12(M) 10(MH) 8(H)(each leg) AMRAP 15:0019 Wall Ball19/15 Calorie Row ________________ STRONGFITWeek 3Assault Bike:10 Hard:50 Easy:20 Hard:40 Easy:30 Hard:30 Easy:40 Hard:20 Easy:50

CROSSFITPush Press15(L) 12(M) 10(MH) 8(H) 7 rounds for time:7 Burpee Over the Bar7 Deadlift 185/1257 Toes to Bar ______________________ STRONGFITWeek 32 rounds: (light)12 Plate Circle

SLEDS4 rounds:20m Sled Push Shuttle 180/135(alternate shuttles with a partner) 2 rounds:80m Sled Pull Shuttle 135/90(alternate shuttles with a partner) 4 rounds:20m Sled Push Shuttle

CROSSFITPower Clean5(L) 5(M) 5(MH) 5(H) For time:40 DB Snatch 50/3520 Burpee Box Jump 24/2030 DB Snatch15 Burpee Box Jump 24/2020 DB Snatch10 Burpee Box Jump

UPPER BODY15-12-9Chest PressWide Grip Pulldown(complete with as little rst as possible) 15-12-9Shoulder PressSeated Row(complete with as little rst as possible) 15-12-9Machine DipNautilus Pullover(complete with as

CROSSFITDumbbell Bent Row12(L) 12(M) 12(MH) 12(H) For time:1000/800m Assault Bike21 Pull-up42 Push-up1000/800m Assault Bike42 Push-up21 Pull-up1000/800m Assault Bike ______________________ STRONGFITWeek 2H-Raise3×15 (L) Dumbbell Shoulder Press15(L)

CROSSFITBulgarian Split Squat (each leg)12(L) 12(M) 12(H) 10 rounds for time:5 Thruster 95/6510 Toes to Bar200m Run(1:00 rest between rounds) __________________ STRONGFITWeek 2Assault Bike:50 Hard:10

CROSSFITPush Press12(L) 12(M) 12(MH) 12(H) AMRAP 15:0015/12 Calorie Row30 KB Swing 53/3560 Double Under _______________________ STRONGFITWeek 22 rounds: (light)12 Plate Circle (both directions)12 Plate Side

SLEDS8 rounds::20 Sled Push:10 Rest 8 rounds::20 Sled Pull:10 Rest 8 rounds::20 Backward Drag:10 Rest _______________________ WEIGHTLIFTINGSnatchBuild to a Heavy set of 3(no misses or

UPPER BODYDeadlift10(L) 8(M) 6(MH) 4(H) For time:21 Deadlift 185/125400m Run15 Deadlift400m Run9 Deadlift400m Run-immediately into-50 Bar Facing Burpee _____________________ STRONGFITWeek 12 rounds:12 Banded Good Morning8

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

CROSSFITStrict Pull-upEvery 2:00 for 10:00Max Unbroken Pull-up (use assistance to get 8+) For time:10-8-6-4-2Hang Power Clean 135/95100-80-60-40-20Double Under ________________________ STRONGFITWeek 1H-Raise3×15 (L) Dumbbell Shoulder Press15(L)

CROSSFITBarbell Lunge10(L) 8(M) 6(MH) 4(H)(each leg) AMRAP 16:0090 Wall Ball 20/1470 DB Snatch 50/3550 Box Jump 24/2030 DB Push Press 2×50/35Max Calorie Row _____________________ STRONGFITWeek

CROSSFITDumbbell Bench Press10(L) 8(M) 6(MH) 4(H) For time:21-15-9Push-upToes to BarPush-upCalorie Assault Bike _____________________ STRONGFITWeek 12 rounds: (light)12 Plate Circles (both directions)12 Plate Side to Side

SLEDS8 rounds::15 Sled Push:15 Rest 8 rounds::15 Sled Pull:15 Rest 8 rounds::15 Backward Drag:15 Rest _______________________ WEIGHTLIFTINGAt a moderate load:Every 1:00 for 10:001 Power Snatch

CROSSFITDeadlift6(L) 6(M) 6(MH) 6(H) For total time:5 rounds –10 DB Goblet Squats 50/3515 Hand Release Push-ups~then~150′ DB Walking Lunge 50/35 ___________________ STRONGFITWeek 32 rounds: (very

UPPER BODY3 rounds:No rest between exercises.12-15 Pullover8-12 Pulldown(alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Lateral Raise8-12 Shoulder Press(alternate rounds with a partner)

CROSSFITStrict Pull-upEvery 2:00 for 10:00Max Unbroken Pull-up (use assistance to get 7+) With a partner for time:Every 2:00 until you get 120 Toes to Bar.50

CROSSFITBarbell Lunge6(L) 6(M) 6(MH) 6(H) -each leg- For time:40 Power Clean 135/9580 Burpee Over the Bar160 Air Squat(partition anyhow) _____________________ STRONGFITWeek 22 rounds: (very light)8

CROSSFITDB Bench Press6(L) 6(M) 6(MH) 6(H) For time:400m Run21 DB Push Press (2xDB) 50/3521 Calorie Row400m Run15 DB Push Press15 Calorie Row400m Run9 DB Push

SLEDS8 rounds::10 Sled Push:20 Rest 8 rounds::10 Sled Pull:20 Rest 8 rounds::10 Backward Drag:20 Rest ______________________ WEIGHTLIFTINGAt a moderate load:Every 1:00 for 10:001 Power Snatch

CROSSFITDeadlift8(L) 8(M) 8(MH) 8(H) For total calories:Every 2:00 for 20:00 (10 rounds)5 Pull-up10 Wall Ball 20/14Max Calorie Row _____________________ STRONGFITWeek 22 rounds: (very light)10 Banded

UPPER BODY4 rounds:No rest between exercises.8 Chest Press8 Supinated Pulldown(alternate rounds with a partner) 4 rounds:No rest between exercises.10 Shoulder Press10 Seated Row(alternate rounds with

CROSSFITFor total reps:Every 2:00 for 10:00Strict Pull-upMax Unbroken Pull-up (use assistance to get 6+) For time:150 Double Under1 Mile Run50 Toes to Bar(partition anyhow) ______________________

CROSSFITBarbell Lunge8(0) 8(L) 8(M) 8(MH) AMRAP 12:0012/9 Calorie Assault Bike9 Deadlift 225/15512/9 Calorie Assault Bike9 Thruster 95/65 ___________________ STRONGFITWeek 22 rounds: (very light)8 Step Down8

CROSSFITDB Bench Press8(L) 8(M) 8(MH) 8(H) For total time:4 rounds:12 DB Snatch 50/3515 Burpee Over Dumbbell(1:00 rest between rounds)-then-200m Farmer Carry 2×53/35 ______________________ STRONGFITWeek 23

SLEDS5 rounds:20m Sled Push Shuttle 135/9040m Sled Push Shuttle60m Sled Push Shuttle200m Recovery Jog(alternate shuttles with a partner) _________________________ WEIGHTLIFTINGAt a moderate load:Every 1:00 for

CROSSFITDeadlift10(L) 10(M) 10(MH) 10(H) For total reps:Every 1:00 for 5:0010 Wall Ball 20/14Max Reps Burpee (rest 2:00) Every 1:00 for 5:0010 Wall BallMax Reps Sit-up

UPPER BODY3 rounds:No rest between exercises.8-12 Chest Press8-12 Pec Deck8-12 Cable Triceps Pushdown(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Supinated Pulldown8-12 Nautilus

CROSSFITFor total reps:Every 2:00 for 10:00Max Unbroken Strict Pull-up (use assistance to get 5+) “9/11”For total time:2001m Row 3 rounds-200m Burden Run 35/25 (plate)9 Handstand

CROSSFITBarbell Lunge10(0) 10(L) 10(M) 10(H) AMRAP 12:009 Hang Power Clean 95/656 Thruster 95/6530 Double Under ________________________ STRONGFITWeek 12 rounds: (very light)8 Step Down8 Single Leg

CROSSFITDB Bench Press10(L) 10(M) 10(MH) 10(H) 4 rounds for time:500/400m Assault Bike20 KB Swing 53/3515 Toes to Bar500/400m Assault Bike(rest 1:00) _______________________ STRONGFITWeek 12 rounds:

SLEDS8 rounds:10m Sled Push (pick weight)(rest :10 between pushes) 8 rounds:10m Sled Pull(rest :10 between pulls) 8 rounds:10m Backward Drag(rest :10 between pulls) 8 rounds:10m

CROSSFITSumo Deadlift10(L) 8(M) 6(MH) 4(H) For total time:21 Push Press 75/5521 Front Squat-then-1000/800m Row-then-3 rounds:7 Push Press 95/657 Front Squat-then-1000/800m Row-then-7 rounds:3 Push Press 115/753

UPPER BODYIncline Press (machine)“Rest Pause Sets” Wide Grip Pulldown“Rest Pause Sets” Decline Press (machine)50 Reps with As Little Rest As Possible Cable Seated Row50 Reps

CROSSFITSupinated Grip Barbell Row10(L) 8(M) 6(MH) 4(H) Every 1:00 for 10:005 Pull-up10 Push-upMax Power Cleans 135/95(score is total power cleans) _______________________ STRONGFITWeek 33 rounds: (very

CROSSFITOverhead Squat10(L) 8(M) 6(MH) 4(H) 5 rounds for time:400/300m Row20 Wall Ball Shot 20/1410 Burpee to 6″ _____________________________ STRONGFITWeek 28 rounds::10 Bike:20 Rest “Rest Pause

SLEDS2 rounds with a partner:200m Sled Push (pick weight)200m Sled Pull200m Recovery Walk(share work anyhow) ___________________________ WEIGHTLIFTINGMeet Day! “If you don’t think too good, don’t

CROSSFITSumo Deadlift12(L) 10(M) 8(MH) 6(H) AMRAP 15:003 rounds:50 Double Under100′ DB Walking Lunge 1×50/35 In remaining time AMRAP:12 Toes to Bar6 Single-Arm Devil Press 50/35

UPPER BODYIncline Press (machine)8(L) 8(M) 8(MH) 8(H) Pullover (machine)8(L) 8(M) 8(MH) 8(H) Dip (machine)15(L) 12(M) 10(MH) 8(H) Supinated Pulldown15(L) 12(M) 10(MH) 8(H) Reverse Grip Triceps

CROSSFITSupinated Grip Barbell Row12(L) 10(M) 8(MH) 6(H) AMRAP 5:00Burpee (Rest 3:00) AMRAP 5:00Clean & Jerk 135/95 _________________________ STRONGFITWeek 23 rounds: (very light)12 Lying Side Shoulder

CROSSFITOverhead Squat12(L) 10(M) 8(MH) 6(H) With a partner for time:200 Wall Balls 20/14200 Calorie Assault Bike(partners work on separate movements at the same time) ________________________

CROSSFITIncline Bench Press12(L) 10(M) 8(MH) 6(H) 6 rounds for time:250m Row200m Run ________________________ STRONGFITWeek 22 rounds: (very light)12 Prone Incline Rear Delt Fly12 Prone Incline

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

CROSSFITSumo Deadlift15(L) 12(M) 10(MH) 8(H) For time:50/40 Calorie Assault Bike40 DB Lunge Step (1 DB) 50/3530 Handstand Push-up20 Single-Arm Devil Press 50/3510 Wall Walk __________________________

UPPER BODYMachine Shoulder Press20(L) 20(M) 20(H) Cable Seate Row20(L) 20(M) 20(H) Chest Press20(L) 20(M) 20(H) Wide Grip Pulldown20(L) 20(M) 20(H) Lateral Raise20(L) 20(M) 20(H) Reverse

CROSSFITSupinated Grip Barbell Row15(L) 12(M) 10(MH) 8(H) 7 rounds for time:7 Pull-up21 Double Under7 Cal Assault Bike21 Double Under _______________________ STRONGFITWeek 23 rounds: (very light)12

CROSSFITOverhead Squat15(L) 12(M) 10(MH) 8(H) 5 rounds for time:AMRAP 2:0015 Wall Ball 20/1412 Toes to BarMax Calorie Row (in remaining time)(2:00 rest between AMRAPs) __________________

CROSSFITIncline Bench Press15(L) 12(M) 10(MH) 8(H) For time:42-30-18Hand Release Push-upKB Swing 53/35Sit-up ________________________ STRONGFITWeek 23 rounds: (very light)12 Prone Incline Rear Delt Fly12 Prone Incline

SLEDS3 rounds:40m Sled Push Shuttle (building load)(alternate shuttles with a partner) 80m Sled Pull Shuttle80m Farmers Walk 3 rounds:40m Sled Push Shuttle (building load)(alternate shuttles

CROSSFIT“Isabel”For time:30 Snatch 135/95 3 rounds for quality:10 Toes to Bar30 Flutter KickMax L-Hang Hold _________________________ STRONGFITWeek 12 rounds: (very light)10 Single-Leg RDL10 Step Down10

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8-12 Pec Deck8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown8-12 Rear Delt

CROSSFIT“Cindy”AMRAP 20:005 Pull-up10 Push-up15 Air Squat No measure:5000m Assault Bike _____________________________ STRONGFITWeek 13 rounds: (very light)12 Lying Side Shoulder Adduction12 Single-Arm Pullover12 Supine Scaption Chest

CROSSFIT“Annie”For time:50-40-30-20-10Double UnderSit-up 3 rounds no measure:10 V-up30 Bicycle CrunchMax Plank Hold _________________________ STRONGFITWeek 18 rounds::10 Bike:20 Rest “Rest Pause Sets”Leg Press “Rest Pause Sets”Hamstring

CROSSFIT“Grettel”10 rounds for time:3 Clean & Jerks 135/953 Burpees Over the Bar No measure:2000m Row __________________________ STRONGFITWeek 13 rounds: (very light)12 Prone Incline Rear Delt

SLEDS5 rounds: (building load)60m Sled Push Shuttle40m Sled Push Shuttle20m Sled Push Shuttle80m Recovery Walk(alternate shuttles with a partner) ____________________________ WEIGHTLIFTINGSnatch70% 2×275% 1×180% 1×185% 1×190%

CROSSFITEvery 1:00 for 10:001 Power Snatch(add 10/5lbs each round) AMRAP 1:003 Deadlift 225/15550 Double UnderMax Calorie Row AMRAP 2:006 Deadlift50 Double UnderMax Calorie Row AMRAP

UPPER BODY4 rounds:No rest between exercises.10 Chest Press10 Supinated Pulldown(alternate rounds with a partner) 4 rounds:No rest between exercises.10 Shoulder Press10 Seated Row(alternate rounds with

CROSSFITEvery 2:00 for 10:00 (5 sets)Max Unbroken Strict Pull-upMax Unbroken Strict Bar Dip(rest in remaining time) With a partner for time:200m Run (each/separate)25 Synchro Burpee60

CROSSFITEvery 1:00 for 10:002 Front Squat(make consistent increases) 3 rounds for time:25 KB Swing 53/3515 Thruster 95/655 Wall Walk ___________________ STRONGFITWeek 32 rounds: (very light)8

CROSSFITEvery 1:00 for 10:001 Power Clean & Push Press(add 10/5lbs each minute) For time:2000/1600m Assault Bike50 Pull-up30 Power Clean 135/95 __________________________ STRONGFITWeek 32 rounds: (very

SLEDS5 rounds: (building load)20m Sled Push Shuttle40m Sled Push Shuttle60m Sled Push Shuttle80m Recovery Walk(alternate shuttles with a partner) ___________________ WEIGHTLIFTINGSnatch70% 2×275% 1×180% 2×185% 1.3.1

CROSSFITPower Snatch2(L) 2(M) 2(MH) 2(H) “Diane”For time:21-15-9Deadlift 225/155Handstand Push-up ____________________ STRONGFITWeek 22 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) Dumbbell Bent

Upper BodyIncline Press15(L) 12(M) 10(MH) 8(H) Pec Deck15(L) 12(M) 10(MH) 8(H) Machine Dip15(L) 12(M) 10(MH) 8(H) Supinated Pulldown15(L) 12(M) 10(MH) 8(H) Rear Delt Fly15(L) 12(M)

CROSSFITEvery 3:00 for 15:00 (5 sets)Max Unbroken Strict Pull-upMax Unbroken Strict Bar Dip(Rest in the remaining time each set – more than last week) For

CROSSFITFront Squat + Back Squat2+2(L), 2+2(M), 2+2(MH), 2+2(H) For time:1000/800m Row75 Wall Ball 20/141000/800m Row ________________________ STRONGFITWeek 22 rounds: (very light)8 Step Down8 Single Leg

CROSSFITPower Clean & Push Press2(L) 2(M) 2(MH) 2(H) For total time:3 rounds –10 Power Clean 115/7515 Burpees Over the Bar (rest 2:00) 3 rounds –10

GYM CLOSES AT 9:30a FOR USAW CERT. SLEDS80m Farmers Carry 4 rounds: (building load)40m Sled Push40m Sled Pull(alternate rounds with a partner) 80m Farmers Carry

CROSSFITPower Snatch3(L) 3(M) 3(MH) 3(H) “Jackie”For time:1000m Row50 Thruster 45/3530 Pull-up ________________ STRONGFIT2 rounds: (very light)10 Banded Good Morning10 Windshield Wipers10 Bird Dog (alternating) Dumbbell

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8-12 Pec Deck8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown8-12 Rear Delt

CROSSFITEvery 3:00 for 15:00 (5 sets)Max Unbroken Strict Pull-upsMax Unbroken Strict Bar Dips(Rest in the remaining time each set – more than last week) AMRAP

CROSSFITFront Squat + Back Squat3+3(L), 3+3(M), 3+3(MH), 3+3(H) For time:30 Deadlift 135/951500/1200m Assault Bike20 Power Clean 135/951000/800m Assault Bike10 Shoulder to Overhead 135/95500/400m Assault Bike

CROSSFITPower Clean & Push Press3(L) 3(M) 3(MH) 3(H) 3 rounds for time:80 Double Under50 Sit-up20 Single-Arm Devil Press (alt. arms) 50/35 __________________________ STRONGFIT2 rounds: (very

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)

CROSSFITPower Snatch4(L) 4(M) 4(MH) 4(H) AMRAP 9:003-6-9-12-15-etc…Deadlift 225/155Handstand Push-upBox Jump Over 24/20 _______________________ STRONGFITWeek 32 rounds: (very light)10 Single Leg RDL10 Press-up10 Slow Mountain Climber

UPPER BODY“Rest Pause Sets”Incline Chest Press “Rest Pause Sets”Pec Deck “Rest Pause Sets”Decline Press “Rest Pause Sets”Lat Pulldown “Rest Pause Sets”Rear Delt Fly “Rest Pause

CROSSFITEvery 3:00 for 15:00 (5 sets)Max Unbroken Strict Pull-upsMax Unbroken Strict Bar Dips(Rest in the remaining time each set) For time:75 Burpees*20 Double Unders every

CROSSFITFront Squat + Back Squat4+4(L), 4+4(M), 4+4(MH), 4+4(H) 6 rounds for time:15 Wall Balls 20/1415/12 Calorie Assault Bike _________________________ STRONGFITWeek 32 rounds: (very light)8 Step

CROSSFITPower Clean & Push Press4(L) 4(M) 4(MH) 4(H) For time:10-9-8-7-6-5-4-3-2-1Calorie RowKB Swing 53/35Toes to Bar _______________________ STRONGFITWeek 32 rounds: (very light)12 Single-Arm Pullover12 Lying Side

SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 80m Farmers Carry 40yd

CROSSFIT“CrossFit Total”1 Hour to Complete:Build to Heavy 1 Back SquatBuild to Heavy 1 Strict PressBuild to Heavy 1 Deadlift ________________________ STRONGFITWeek 22 rounds: (very light)10

UPPER BODYPullover & Press8(L) 8(M) 8(MH) 8(H) Barbell Curl8(L) 8(M) 8(MH) 8(H) Overhead Triceps Extension15(L) 12(M) 10(MH) 8(H) Incline Dumbbell Curl15(L) 12(M) 10(MH) 8(H) Nautilus

CROSSFITOn a 25:00 Clock:100/80 Calorie Assault BikeAMRAP in remaining time:25 Burpee to 6″15 Toes to Bar5 Wall Walk ___________________ STRONGFITWeek 22 rounds: (very light)12 External

CROSSFIT5 rounds for time:12 DB Snatch 50/3515/12 Calorie Row18 Push-ups _______________________ STRONGFITWeek 22 rounds: (very light)8 Step Down8 Single Leg RDL8 Bird Dog Complete with

CROSSFIT“Partner Frannie”With a partner for time:150 Double Under75 Sit-up50 Thruster 95/65100 Pull-up50 Thruster75 Sit-up150 Double Under ______________________________ STRONGFITWeek 22 rounds: (very light)12 Single-Arm Pullover12 Lying