CROSSFIT
STRENGTH
Thruster for load:
#1: 10 reps
MONEY IN DA BANK
AMRAP x 10 MINUTES
10 Toes to Bar
5 Thrusters (135/95)|(95/65)
10 Up Downs Over Bar
(Score is Rounds + Reps)
SPARK
Squat for load:
5 X 6
1 time every set
Suit Case Carry to Wall/fence and back…
AHAP DB or KB
STAIRWAY TO HEAVEN
FOR TIME*
4-6-8-10-8-6-4
DB Front Rack Lunge-Lunge-Squat* (50’s/35’s)|(35’s/20’s)
8-12-16-20-16-12-8
Up-Downs Over the DB
20-20-20-20-20-20-20
Double Unders
*1 Rep = Lunge (R) + Lunge (L) + Back Squat
(Score is Time)