CROSSFIT

STRENGTH

E2:30
Overhead Squat for load:
4-4-5-5-6-6

Between each set: Lacrosse ball on floor between shoulder blades…

STAIRWAY TO HEAVEN

ON A 15:00 RUNNING CLOCK…
3 Unbroken Hang Squat Snatch*
75 Double Unders

*Barbell increases in weight every set. The athlete only gets 1 attempt to complete the 3 Hang Squat Snatch. They must then complete 75 DU before their next attempt. If they fail a set of Hang Squat Snatch, the athlete will go back 1 weight before attempting again. For example, if they miss (135/95), they must perform (115/75) and the Double Unders again before attempting (135/95).

BB1: (95/65)|(65/45)
BB2: (115/75)|(75/55)
BB3: (135/95)|(95/65)
BB4: (155/105)|(115/75)
BB5: (185/135)|(135/95)
BB6: (225/155)|(155/105)

(Score is Heaviest Weight)

SPARK

STRENGTH

E2:15
Squat for load:
8-6-4-8-6-4

Knee Tucks
6 X 14

KILIMANJARO

3 ROUNDS FOR TIME*
200m Run
60 Crossbody Mountain Climbers
30 Sit-Ups
100m Run
30 Crossbody Mountain Climbers
15 Sit-Ups

*If you finish the 3 Rounds in 14:00 or less you can complete an optional 4th Round.

(Score is Time)