CROSSFIT

STRENGTH

Shoulder Press for load:
#1: 3 reps

WHAT A JERK

FOR TIME
60 Double Unders
15 Strict Press (95/65)|(65/45)
90 Double Unders
30 Push Press
120 Double Unders
45 Push Jerks

(Score is Time)

SPARK

STRENGTH

Deadlift for load:
#1: 3 reps
1 KB up to 100lbs. 2 KB’s for SUMO or 2 DB’s for traditional if over 100lbs

NCX BASELINE III

AMRAP x 10 MINUTES

5 Strict Pull-ups or 7 Ring Rows
10 Hand Release Push-ups
15 Air Squats

(Score is Rounds + Reps)