CROSSFIT

STRENGTH

10:00 to build to 90%… THEN
Clean & Jerk for load:
3 X 1 rep

SALT-N-PEPPER

FOR TIME
100 Burpees to Target*

*Target is 6 inches above standing reach. Every 1:00, beginning at 0:00, perform 3 Jerks (165/115)|(125/85). Option to go heavier at (185/135)|(135/95).

(Score is Time)

SPARK

3 SETS FOR MAX REPS
1:00 -Single DB Push Press
1:00 – Single DB Sumo Deadlift High Pull
1:00 – Box Step-Ups
1:00 – Mountain Climbers
1:00 – Single DB Bicep Curl

-Rest 1:00 b/t Sets-

(Score is Reps)

STRAIGHT UP

FOR TIME
50-40-30-20-10
Double Unders
10-20-30-40-50
Sit-Ups
6-6-6-6-6
Deadlifts 140/106, 106/70

(Score is Time)