CROSSFIT

STRENGTH

Deadlift for load:
#1: 1 rep

WHAT DOESN’T KILL YA

AMRAP x 15 MINUTES
25 Double Unders
5 Sumo Deadlifts (275/185)|(185/135)
25 Double Unders
20/15 Cal Bike or 25Cal Row or 250m Run

(Score is Rounds + Reps)

SPARK

STRENGTH

EMOM x 12 MINUTES
MIN 1 – 3-5 Strict Top Down Pull-Up
MIN 2 – :50 DB Pull-Over*
MIN 3 – :25/:25 DB Goblet Split Squats

*Can complete from floor, WB, or bench. Keep weight Light-Moderate.

(No Measure)

ELECTRIC SLIDE

AMRAP x 15 MINUTES
8 Ring Rows*
16 Single DB Back Rack Lunges (50/35)|(35/20)
8 Pull-Ups**
16 DB Slides

*Pull-Ups Optional.
**Strict or C2B Optional.

(Score is Rounds + Reps)