CROSSFIT

STRENGTH

ON A 21:00 RUNNING CLOCK…
Deadlift for load:
#1: 1 rep

DOUBLE UP

12 ROUNDS FOR TIME
3 Deadlifts (70% of 1-Rep Deadlift)
20 Double Unders*

*Increase Double Unders by 10 Reps Every 4 Full Rounds…
R1-4 – 20
R5-8 – 30
R9-12 – 40

(Score is Time)

SPARK

STRENGTH

5 SETS ON A 15:00 CLOCK…
10 Slow DB Hammer Curls
10 Slow DB Strict Press
1:00 Hollow Rocks

(Score is Load)

SAGGY PANTS Pt1

1.) AMRAP x 6 MINUTES
6 Sumo Deadlifts (140/106)|(106/70)
8 Russian KB Swing (70/53)|(53/35)
10 KB Goblet Squats
12 Tuck-Ups

(Score is Rounds + Reps)

-Rest 1:00 b/t Part 1 & Part 2-

SAGGY PANTS Pt2

2.) 6 ROUNDS FOR TIME
3 Sumo Deadlifts
4 Russian KB Swing
5 KB Goblet Squats
6 Tuck-Ups

(Score is Time)