CROSSFIT

STRENGTH

Thruster for load:
#1: 1 rep

HAYMAKER

4 SETS
ON A 3:30 RUNNING CLOCK…
200m Run
10 Burpees Over the Bar
4 Thrusters (155/105)/(115/75)*

-Rest Remaining Time-

*Add one rep to your Thruster Each Round. Set 1 =4 / Set 2 = 5 / Set 3 = 6 / Set 4 = 7.

(Score is Total Time)

SPARK

STRENGTH

Shoulder Press for load:
6-6-6-3-3-3

ALT V-UPS
6 X 16

HOMERUN

5 SETS*
ON A 3:30 RUNNING CLOCK…
250/200 Row
10 Push Press (135/95)|(95/65)
1:00 DB Front Rack Hold

*Every set must be completed by the 3:00 mark.

-Rest the Remainder of Time-

(Score is Slowest Set)