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

CROSSFITWeighted Pull-up / Pulldown4(L) 4(M) 4(MH) 4(H)*follow each set with 20 band pull apart.(if lat pulldown inrease reps to 8) “White Lightning & Chocolate Thunder”With

CROSSFITBack Squat4(L) 4(M) 4(MH) 4(H)*10 Banded Good Mornings after each set “Holly is on Fire!”For time:800m Run4 rounds-8 Deadlift 255/17540 Sit-up ______________________________ STRONGFITWeek 12 rounds:

CROSSFITBench Press4(L) 4(M) 4(MH) 4(H)*20 Banded Triceps Pushdowns “Jay Walking”AMRAP 15:00200m Farmer Carry 53/35 (buy-in)-then AMRAP of-20 Lateral Ball Slam 20/1415 Push-up ____________________________ STRONGFITWeek 12

SLEDS3 rounds:40yrd Sled Push 135/90(rest 1:00)40yrd Sled Push(rest :45)40yrd Sled Push(rest :30)40yrd Sled Push(rest :15)40yrd Sled Push*200m recovery walk _____________________________ WEIGHTLIFTINGBuild to 70%1 Power Snatch

CROSSFITPower Clean & Push Press4(L) 4(M) 4(MH) 4(H) “DJ Double A In the House”9 rounds for time:6 Deadlift 225/1559 Wall Ball 20/1425′ Plate Push 45/35*whenever

UPPER BODY“Countdown Sets”Chest Press “Countdown Sets”Front Pulldown “Countdown Sets”Shoulder Press “Countdown Sets”Seated Row “Countdown Sets”Seated Dip “Countdown Sets”Pullover “Countdown Sets”EZ Bar Curl “Countdown Sets”Choose a

CROSSFITWeighted Pull-up5(L) 5(M) 5(MH) 5(H)*follow each set with 20 band pull apart.(if lat pulldown inrease reps to 10) “Run, Ki, Run!”For time:400m Run42 Double Under21

CROSSFITBack Squat5(L) 5(M) 5(MH) 5(H)*10 Banded Good Mornings after each set “Mama Marin”For time:1000/800m Row50 Goblet Squat 53/3530 Toes to bar __________________________ STRONGFITWeek 32 rounds:

CROSSFITBench Press5(L) 5(M) 5(MH) 5(H)*follow each set with 20 banded triceps pushdown “Alex Beats Anna”3 rounds for total reps:AMRAP 4:0020 Single-Arm Devil Press 50/3520 Box

SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate rounds with a partner) 4 rounds:40m Sled Push Shuttle 160/115(alternate rounds with a partner) 3 rounds:60m Sled Push Shuttle

CROSSFITPower Clean & Push Press4(L) 4(M) 4(MH) 4(H) “Danielle’s Dream”For time:30 Pull-up1:00 Forearm Plank15 DB Thruster (2xDB) 50/351000m Row15 DB Thruster (2xDB)1:00 Forearm Plank30 Pull-up

UPPER BODY15(L) 12(M) 10(MH) 8(H)EZ Bar Pullover & PressEZ Bar Front Raise 15(L) 12(M) 10(MH) 8(H)EZ Bar Biceps CurlEZ Bar Overhead Triceps Extension 15(L) 12(M)

CROSSFITWeighted Pull-up6(L) 6(M) 6(MH) 6(H)*follow each set with 20 band pull apart.(if lat pulldown inrease reps to 12) “Hitch in a Ditch”5 rounds for time:1000/800m

CROSSFITBack Squat6(L) 6(M) 6(MH) 6(H)*10 Banded Good Mornings after each set “Conti is a Cyborg”AMRAP 10:002 rounds:20 Front Squat 95/65400m Run-in the remaining time-Max Power

SLEDS3 rounds:80m Sled Pull Shuttle 180/135(alternate rounds with a partner) 80m Farmers Walk 6 rounds:40m Sled Push Shuttle 135/90(alternate rounds with a partner) 80m Farmers

CROSSFITTrap Bar Deadlift6(L) 6(M) 6(MH) 6(H) “Open 14.1”AMRAP 10:0030 Double Under15 Ground to Overhead 75/55 ____________________________ STRONGFITWeek 12 rounds:12 Banded Good Morning8 Cossack Squat (over

UPPER BODYEZ Bar Pullover & Press5×12 (M) EZ Bar Front Raise5×12 (M) EZ Bar Biceps Curl5×12 (M) EZ Bar Overhead Triceps Extension5×12 (M) EZ Bar

CROSSFIT3 rounds for quality:10 Flutter Kicks (4-count):45 Plank Jack10 Knee Tuck Kick Up 8 rounds for time:200m Run10 Wall Ball 20/145 Toes to Bar_____________________________ STRONGFITWeek

CROSSFIT3 rounds:8 Box Step Down (each leg)8 Single-Leg RDL (each leg) For time:21 Deadlift 185/1259 Burpee Over the Bar500m Row15 Deadlift15 Burpee Over the Bar500m

CROSSFIT3 rounds:8 Barbell Press20 Banded Triceps Pushdown For time:30-20-10Pull-upKB Goblet Squat 53/35Hand Release Push-up _________________________ STRONGFITWeek 12 rounds: (very light)12 Prone Incline Y-Raises12 Prone Incline

SLEDSContinue until failure:40yd Sled Push 45/040yd Sled Push 90/4540yd Sled Push 135/90etc…. 200yd Recovery Walk Continue until failure:40yd Sled Pull 45/040yd Sled Pull 90/4540yd Sled

CROSSFITTrap Bar Deadlift8(L) 8(M) 8(MH) 8(H) For time:20-15-10-5Single-Arm Devil Press 50/35Pull-up ___________________________ STRONGFITWeek 3Suitcase Hold2x :30 (both sides) 15-12-9Kettlebell SwingPullover Tempo Seated Row (:04 ecc)8(L)

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

CROSSFIT3 rounds for quality:12 Leg Lift Over (supine or hanging)16 V-up20 Bicycle Crunch (total) 5 rounds for total reps:AMRAP 3:003 Deadlift 225/1555 Toes to Bar7/5

CROSSFIT3 rounds:8 Box Step Down (each leg)8 Single-Leg RDL (each leg) AMRAP 15:0015 Wall Ball 20/1415 Push-up30 Double Under ___________________________ STRONGFITWeek 38 rounds::10 Bike:20 Rest

CROSSFIT3 rounds:10 Strict Barbell Press20 Banded Overhead Triceps Extension 4 rounds for time:9 Shoulder to Overhead 95/6515 Burpee Over the Bar21 Sit-up __________________________________ STRONGFITWeek 32

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)

CROSSFIT“Christine”3 rounds for time:500m Row12 Deadlift (bodyweight)21 Box Jump 24/20 ______________________________ STRONGFITWeek 1Suitcase Hold2x :30 (both sides) 15-12-9Kettlebell SwingPullover Tempo Seated Row (:04 ecc)8(L) 8(M)

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

CROSSFIT3 rounds for quality:20 Scissor Kick (total)15 Weighted Pulse-up1:00 Plank For time:1500m Assault Bike-then 10 rounds-5 Pull-up10 Push-up15 Sit-up-then-1500m Assault Bike ____________________________ STRONGFITWeek 12 rounds:

CROSSFIT3 rounds:8 Step Down (both legs)8 Single-Leg RDL (both legs)(alternate rounds with a partner) For time:50 Double Under25 Wall Ball 20/1425 Kettlebell Swing 53/3540 Double

GYM HOURS 7a-12p CROSSFIT“New Year New You”AMRAP 20:00 (with a partner)24 Toes to Bar24 Power Clean 95/6524 Burpee Over the Bar24 Shoudler to Overhead 95/65

SLEDS3 rounds:80m Backwards Drag Shuttle80m Sled Pull Shuttle80m Sled Push Shuttle80m Famers Walk(alternate shuttles with a partner) _____________________________ WEIGHTLIFTINGCycle 2/Week 2Snatch2 waves:75% 1×180% 1×185% 1×190%

CROSSFIT“Grettel”10 rounds for time:3 Clean & Jerk 135/953 Burpee Over the Bar ___________________________________ STRONGFITWeek 1Suitcase Hold2x :30 (both sides) 15-12-9Kettlebell SwingPullover Tempo Seated Row (:04

UPPER BODYSupinated Pulldown12(L) 10(M) 8(MH) 6(H) Machine Dip12(L) 10(M) 8(MH) 6(H) Alt Arm Dumbbell Curl (standing)10(L) 10(M) 10(H) Dumbbell Skull Crusher10(L) 10(M) 10(H) Nautilus Mult-Biceps12(L)

CROSSFIT3 rounds for quality:8 Hanging Leg Lift Over12 Single Leg V-up (alt. legs)14 Russian Twist (M) For time:40 Hand Release Push-up30 Box Jump 24/2020 Pull-up-3:00

SLEDS20yd Sled Push Shuttle 135/9040yd Sled Push Shuttle20yd Sled Push Shuttle40yd Sled Push Shuttle20yd Sled Push Shuttle(alternate shuttles with a partner) 200m Farmers Walk 53/35(share

CROSSFIT“Angie”For time:100 Pull-up100 Push-up100 Sit-up100 Air Squat ________________________________ STRONGFITWeek 31 round:10 Kettlebell Deadlift10m Farmers Walk10 Russian Kettlebell Swing (two hand)10m Front Rack Walk10 Kettlebell Deadlift10m

UPPER BODYSupinated Pulldown15(L) 12(M) 10(MH) 8(H) 6(Very Heavy) Machine Dip15(L) 12(M) 10(MH) 8(H) 6(VH) Alt Arm Dumbbell Curl (standing)15(L) 12(M) 10(MH) 8(H) Dumbbell Skull Crusher15(L)

CROSSFIT3 rounds for quality:7 Hanging Leg Raise14 Weighted Sit-up21 Flutter Kick (each leg) AMRAP 18:0027/21 Calorie Row9 Clean & Jerk 115/753 Wall Walk ________________________________ STRONGFITWeek

CROSSFITDumbbell Lunge8(L) 8(M) 8(MH) 8(H)*follow each set with 10 DB Romanian Deadlift 5 rounds for time:12 Single-Arm Devil Press 50/3550 Double Under ______________________________ STRONGFITWeek 3Leg

CROSSFITDumbbell Bench Press8(L) 8(M) 8(MH) 8(H)*follow each set with 10 Bent DB Row For time:40 Burpee Box Jump Over 24/20800m Run40 Toes to Bar _______________________________

CROSSFITFor load:Every 1:00 for 10:001 Power Clean(make consistent increases) For time:240yd Sled Push Shuttle (6x40yds) 135/9060/48 Calorie Assault Bike30 Handstand Push-up _____________________________ STRONGFITWeek 21 round:10

UPPERBODYChest Press8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.8 Wide Grip Shoulder Press8 Neutral Grip Shoulder Press(alternate rounds with a partner) 3 rounds:No rest

CROSSFITBanded Strict Pull-up12-12-12-12*follow each set with 12 Strict Dip 3 rounds for time:7 Wall Walk14 Box Jump Over 24/2021 Pull-up _________________________ STRONGFITWeek 23 rounds: (very

CROSSFITDumbbell Lunge8(L) 8(M) 8(MH)*follow each set with 12 DB Romanian Deadlift AMRAP 12:0020/16 Calorie Row5 Power Clean 155/105 _____________________________ STRONGFITWeek 2Leg Press15(L) 12(M) 10(MH) 8(H)

CROSSFITDumbbell Bench Press10(L) 10(M) 10(MH) 10(H)*Follow each set with 12 Bent DB Row For time:9-12-15-12-9Wall Ball 20/14Toes to BarWall BallBurpee to 6″ _______________________________ STRONGFITWeek 23

SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate shuttles with a partner) 200m Farmers Carry 70/44(share with a partner) 5 rounds:40m Sled Push Shuttle 135/90(alternate shuttles with

CROSSFITFor load:Every 1:00 for 10:001 Power Clean(make consistent increases) AMRAP 10:0012 Power Snatch 75/556 Toes to Bar _________________________ STRONGFITWeek 11 round:10 Kettlebell Deadlift10m Farmers Walk10

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

CROSSFITBanded Strict Pull-up12-12-12-12*Follow each set with 12 Strict Dip 4 rounds for time:40 Double Under30 Air Squat20 Hand Release Push-ups(1:00 rest after every round) _______________________________

CROSSFITBarbell Lunge8(L) 8(M) 8(MH)*Follow each set with 12 DB Romanian Deadlift For time:50/40 Calorie Assault Bike35 Sit-up20 Deadlift 225/15535 Sit-up20 Deadlift35 Sit-up50/40 Calorie Assault Bike

CROSSFITDB Bench Press12(L) 12(M) 12(MH) 12(H)*Follow each set with 15 Bent DB Row “Jackie”For time:1000m Row50 Thruster 45/3530 Pull-up ____________________________ STRONGFITWeek 13 rounds: (very light)12

SLEDS3 rounds:80m Backwards Drag Shuttle 135/90(alternate Shuttles with a partner) 80m Farmers Walk 70/44 3 rounds:20m Sled Push Shuttle 135/9040m Sled Push Shuttle60m Sled Push

CROSSFITPower Clean5(L) 4(M) 3(MH) 2(H) “Elizabeth”For time:21-15-9Power Clean 135/95Dip ____________________________ STRONGFITWeek 34 rounds:No rest between exercises.6 Trap Bar Deadlift6 Vertical Jump(alternate rounds with a partner)

UPPER BODY“Cumulative Sets”Chest Press “Cumulative Sets”Front Pulldown “Cumulative Sets”Shoulder Press “Cumulative Sets”Seated Row “Cumulative Sets”Seated Dip “Cumulative Sets”Biceps Curl “Cumulative Sets”Triceps Pushdown *Cumulative Sets1. Select

CROSSFITSeated Row12(L) 10(M) 8(MH) 6(H) 5 rounds for time:200m Run4 Wall Walk8 Box Jump Over 24/20 _______________________________ STRONGFITWeek 35 rounds:No rest between exercises.8 Supinated Pulldown

CROSSFITFront Squat + Back Squat4+4(L) 3+3(M) 2+2(MH) 1+1(H) For time:55/44 Calorie Row55 Pull-up55 Wall Ball 20/1455 Burpee ______________________________ STRONGFITWeek 33 rounds:No rest between exercises.15 Leg

CROSSFITBench Press8(L) 6(M) 4(MH) 2(H) AMRAP 10:005-10-15-5-10-15-etc…Push Press 115/75KB Swing 53/35Double Under (x2) _______________________ STRONGFITWeek 3Alt-Arm DB Bench Press8(L) 8(M) 8(MH) 8(H)(hold in the up

CROSSFITPower Clean4(L) 4(M) 4(MH) 4(H) “Black Friday”For time:800m Run42 Wall Ball 20/1421 Deadlift 225/155200m Burden Run 20/1430 Wall Ball15 Deadlift200m Burden Run 20/1418 Wall Ball9

GYM CLOSED FOR THANKSGIVING UPPER BODY3 rounds:No rest between exercises8-12 Shoulder Press8-12 Pullover8-12 Dip(alternate rounds with a partner) 3 rounds:No rest between exercises8-12 Lat Pulldown8-12

CROSSFITSeated Row15(L) 12(M) 10(MH) 8(H) With a partner for time:50 Pull-up100 KB Swing 53/3540 Pull-up100 Burpee to 6″30 Pull-up100 Box Jump 24/2020 Pull-up100 Calorie Assault

CROSSFITFront Squat + Back Squat3+3(L) 3+3(M) 2+2(MH) 2+2(H) AMRAP 9:009 Thruster 95/6527 Double Under __________________________ STRONGFITWeek 23 rounds:No rest between exercises.12 Leg Extension (M)12 Hamstring

CROSSFITBench Press4(L) 4(M) 4(MH) 4(H) 5 rounds for reps:AMRAP 2:00200/180m Row15 Push-upMax Power Snatch 95/65(1:00 rest between rounds) _______________________________ STRONGFITWeek 2Alt-Arm DB Bench Press8(L) 8(M)

SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate shuttles with a partner) 4 rounds:40m Sled Push Shuttle 160/115(alternate shuttles with a partner) 3 rounds:60m Sled Push Shuttle

CROSSFITPower Clean4(L) 4(M) 4(MH) 4(H) AMRAP 12:0012 Deadlift 225/15515 Toes to Bar18 Wall Ball 20/14 ___________________________ STRONGFITWeek 14 rounds:No rest between exercises.6 Trap Bar Deadlift6

UPPER BODY3 rounds:No rest between exercises.8-12 Chest Press8-12 Pec Deck8-12 Dip (machine or bar)(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Seated Row8-12

CROSSFITSeated Row10(L) 10(M) 10(MH) 10(H) For time:35 Calorie Assault Bike70 Pull-up (30 Double Unders every time you break)35 Calorie Assault Bike _____________________________ STRONGFITWeek 15 rounds:No

CROSSFITFront Squat + Back Squat3+3(L) 3+3(M) 3+3(MH) 3+3(H) For time:800m Run100 Air Squat50 DB Snatch 50/3530 Burpee Box Jump Over 24/20 ______________________________ STRONGFITWeek 13 rounds:No

CROSSFITBench Press6(L) 6(M) 6(MH) 6(H) 2 rounds for time:500m Row40 Sit-up30 Shoulder to Overhead 75/5520 Lateral Ball Slam 20/14 ______________________________ STRONGFITWeek 1 (3 week cycles)Alt-Arm

SLEDS3 rounds:80m Sled PULL Shuttle 135/90(alternate shuttles with a partner) 80m Farmers Walk 70/44 20m Sled PUSH Shuttle 135/9040m Sled PUSH Shuttle60m Sled PUSH Shuttle80m

CROSSFITPower Clean5(L) 5(M) 5(MH) 5(H) 10 rounds for time:5 Deadlift 225/15510 Wall Ball 20/14 _____________________________ STRONGFITCycle 4/Week 3Romainian Deadlift8(L) 8(M) 8(MH) 8(H) Complete with as

UPPER BODYChest Press8(L) 8(M) 8(MH) 8(H) Seated Row8(L) 8(M) 8(MH) 8(H) 3 rounds:No rest between exercises.8 Wide Grip Machine Shoulder Press8 Neutral Grip Machine Shoulder

CROSSFITSeated Row12(L) 12(M) 12(MH) 12(H) For time:1000/800m Assault Bike40 Hand Release Push-up120 Double Under40 Hand Release Push-up1000/800m Assault Bike _______________________________ STRONGFITCycle 4/Week 3Dumbbell Shoulder Press8(L)

CROSSFITFront Squat + Back Squat4+4(L) 4+4(M) 4+4(MH) 4+4(H) 4 rounds for total reps:AMRAP 4:0015 Box Jump 24/2020 Goblet Lunges (in place) 53/35Max Reps Burpee (in

CROSSFITBench Press8(L) 8(M) 8(MH) 8(H) For time:20-16-12-8-4DB Snatch 50/35 (alt arm)Pull-up _________________________________ STRONGFITCycle 4/Week 3EZ Bar Pullover & Press8(L) 8(M) 8(MH) 8(H) Complete with as

SLEDS5 rounds:20m Sled Push Shuttle 180/135(alternate shuttles with a partner) 4 rounds:40m Sled Push Shuttle 135/90(alternate shuttles with a partner) 3 rounds:60m Sled Push Shuttle

CROSSFITTrap Bar Deadlift8(L) 5(M) 3(MH) 3(H) 8(M) For total calories + reps:5:00 Assault Bike4:00 Burpee to 6″3:00 DB Snatch 50/35 (alt. arms)2:00 Sit-up1:00 Box Jump

UPPER BODY“Countdown Sets”Chest Press “Countdown Sets”Front Pulldown “Countdown Sets”Shoulder Press “Countdown Sets”Seated Row “Countdown Sets”Seated Dip “Countdown Sets”Upright Row “Countdown Sets”Choose a weight that you

CROSSFITPullover & Press8(L) 8(M) 8(MH) 8(H) 6 rounds for time with a partner:200m Row12 Wall Ball30 Double Under(Alt. rounds with partner – 6 rounds each)

CROSSFITFront Squat5(L) 3(M) 3(MH) 2(H) AMRAP 10:0015 Push-ups50′ Farmer Carry 70/5310 Toes to Bar50′ Farmer Carry __________________________________ STRONGFITCycle 4/Week 2Machine Squat8(L) 8(M) 8(MH) 8(H) 3

CROSSFITIncline Press8(L) 5(M) 3(MH) 3(H) 8(M) “Helen”3 rounds:400m Run21 Kettlebell Swing 53/3512 Pull-up ___________________________________ STRONGFITCycle 4/Week 2EZ Bar Pullover & Press8(L) 8(M) 8(MH) 8(H) Complete

SLEDS3 rounds:40m Backward Drag 90/4580m Shuttle Run40m Backward Drag(alternate shuttles with a partner) 80m Farmers Walk 3 rounds:40m Sled Pull 90/4580m Shuttle Run40m Sled Pull(alternate

CROSSFITTrap Bar Deadlift8(L) 8(M) 5(MH) 5(H) AMRAP 12:002000/1600m Row*In the remaining time…Single-Arm Devil Press 50/35 (alt. arms) ______________________________ STRONGFITCycle 4/Week 1Romainian Deadlift8(L) 8(M) 8(MH) 8(H)

UPPER BODY21-15-9Chest PressSupinated Pulldown(no rest) 21-15-9Shoulder PressSeated Row(no rest) 21-15-9Dip (machine or bodyweight)Pullover(no rest) 21-15-9Rear Delt FlyPec Deck(no rest) 21-15-9Triceps ExtensionBiceps Curl(no rest) __________________________________ WEIGHTLIFTINGOpeners

CROSSFITPullover & Press8(L) 8(M) 8(MH) 8(H) AMRAP 6:0010 Power Snatch 95/6530 Double Under (3:00 rest) AMRAP 6:0010 Power Clean 95/6530 Double Under ________________________________ STRONGFITCycle 4/Week

CROSSFITFront Squat5(L) 5(M) 3(MH) 3(H) For time:50 Wall Ball 20/1450/40 Calorie Assault Bike50 Wall Ball ______________________________ STRONGFITCycle 4/Week 1Machine Squat8(L) 8(M) 8(MH) 8(H) 3 rounds:12

CROSSFITIncline Press8(L) 8(M) 5(MH) 5(H) 3 rounds for time:400m Run21 Burpee to 6″12 Toes to Bar _______________________________ STRONGFITCycle 4/Week 1EZ Bar Pullover & Press8(L) 8(M)

SLEDSChoose weight:20m Sled Push Shuttle40m Sled Push Shuttle60m Sled Push Shuttle80m Sled Push Shuttle(alternate shuttles with a partner) Choose weight:20m Farmers Walk40m Farmers Walk60m Farmers

CROSSFITTrap Bar Deadlift8(L) 8(M) 8(MH) 8(H) AMRAP 7:003-6-9-12-15-etc…Thruster 95/65Pull-up _____________________________ STRONGFITCycle 3/Week 3Trap Bar Bent Row8(L) 8(M) 8(MH) 8(H) Trap Bar Deadlift5(L) 5(M) 5(MH) 5(H)

UPPER BODYSupinated Pulldown8(L) 8(M) 8(MH) 8(H) Machine Dip8(L) 8(M) 8(MH) 8(H) Barbell Curl10(L) 10(M) 10(MH) 10(H) Skull Crusher10(L) 10(M) 10(MH) 10(H) Incline Dumbbell Curl3×12 (M)

CROSSFITPullover & Press8(L) 8(M) 8(MH) 8(H) For total reps:5:00 Calorie Row3:00 Burpee3:00 Calorie Row2:00 Line-Facing Burpee1:00 Calorie Row1:00 Burpee Box Jump(no rest between AMRAPs) _____________________________

CROSSFITFront Squat5(L) 5(M) 5(MH) 5(H) 4 rounds for time:10 DB Snatch 50/35 (Left Arm)45′ DB Overhead Walking Lunge 50/35 (Left Arm)10 DB Snatch (Right Arm)45′

CROSSFITIncline Press8(L) 8(M) 8(MH) 8(H) For time:10-9-8-7-6-5-4-3-2-1Toes to BarKB Swing 53/35(200m Run every 3:00 starting at 0:00) ______________________________ STRONGFITCycle 3/Week 3Bench Press5(L) 5(M) 5(MH) 5(H)