CROSSFIT
STRENGTH
Deadlift for load:
#1: 5 reps
WORKOUT
5 SETS
AMRAP x 3 MINUTES
3 TNG Deadlift (Athlete Choice)*
5 Toes to Bar
15 Double Unders
-Rest 1:00 b/t Rounds-
*Options for Deadlift…
(225/155)
(255/175)
(275/185)
(Score is Total Rounds + Reps)
SPARK
PUMP
EMOM x 10 MINUTES
MIN 1 – :45 DB Renegade Row
MIN 2 – :45 Push Ups
(Score is Weight)
WORKOUT
2 SETS
8:00 AMRAP…
40 Box Jumps
30 Single DB Thruster*
20 Toes To Bar
10 Dbl DB Hang Power Clean
-Rest 2:00 b/t Sets-
*Hold DB Across Chest
-Start where you left off for 2nd AMRAP
(Score is Rounds + Reps)
FINISHER
3 SETS
20 Slow Deadbugs
20 Bird Dogs
20 Hollow Rocks
-Rest as Needed b/t Sets-
(No Measure)