CROSSFIT

DEADLIFT

*Based off of 90% of Heavy 1-Rep
Deadlift for load:
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%

JUMP OF DEATH

FOR TIME
35/28 Cal Bike, 48/38C ROW

Into…

3 ROUNDS
30 Box Jump Overs (24/20)
10 Deadlifts (255/175)|(175/115)

Into…

35/28 Cal Bike, 48/38C ROW

(Score is Time)

FINISHER

2 SETS
12 Barbell Rollouts
:45 Side Plank (R)
:45 Side Plank (L)

-Rest As Needed b/t Sets-

(No Measure)

SPARK

STRENGTH

KNEELING STRICT PRESS
6 X 4 (ea)

STRICT TOE 2 BAR/KNEE 2 CHEST
6 X 5

GRIP BOOST

6 ROUNDS FOR TIME*
10 DBL DB Shoulder to Overhead (50”s/35’s)|(35’s/20’s)
10 DBL. DB Suitcase Alt. Box Step-Ups (24/20)

*Every 3:00 starting at 0:00, Complete 200m Run.

(Score is Time)