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)