CROSSFIT

STRENGTH

Back Squat for load:
1X3 @ 30/40%
1X3 @ 50%
1X3 @ 60%
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
*Based off of 90% of Heavy 1-Rep

ROCKET FUEL

FOR TIME
27 Burpees Over Bar
12 Hang Squat Clean Thrusters (165/115)
21 Burpees Over Bar
9 Hang Squat Clean Thrusters
15 Burpees Over Bar
6 Hang Squat Clean Thrusters
9 Burpees Over Bar
3 Hang Squat Clean Thrusters

(Score is Time)

KG BB: (75/52.5)

SPARK

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

(Score is Load)

WORKOUT

AMRAP x 6 MINUTES*
2-4-6 and so on…
Single DB Box Step-Up
Alt V-Ups

2:00 to run 100m and rest

AMRAP x 6 MINUTES
2-4-6 and so on…
Single DB Box Step-Up
Alt V-Ups

2:00 to run 200m and rest

AMRAP x 6 MINUTES
2-4-6 and so on…
Single DB Box Step-Up
Alt V-Ups

*Restart each AMRAP from the beginning.

(Score is Rounds + Reps)

FINSHER

AMRAP x 5 MINUTES
15 Single DB Front Raises
15 Single DB Bent Over Row

(No Measure)