CROSSFIT

STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:

1 Push Jerk
+
1 Split Jerk

(Score is Weight)

FEEL DA HEAT

FOR TIME
50-50-50-50
Double Unders
40-30-20-10 (400m-300m-200m-100m)
Cal Row (Run)
10-10-10-10
Push Jerk (155/105)|(115/75)

*Alt. Cal Option: 30-24-15-8

(Score is Time)

SPARK

SQUAT FOR LOAD

Squat for load:
3×5, 1×5, 1×5

CINDY

AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats