CROSSFIT

RUN FOR THE HILLS

3 SETS
400m Run

-Rest 3:00 b/t Sets-

(Score is Slowest Run)

THE BIG DUMMY

FOR TIME
40 Alt. DB Clean (50/35)|(35/20)
40 Alt. Single DB Front Rack Lunges**
800m Run
20 Alt. DB Clean (50/35)|(35/20)
20 Alt. Single DB Front Rack Lunges
800m Run
40 Alt. DB Clean (50/35)|(35/20)
40 Alt. Single DB Front Rack Lunges

**DB Held across the chest.

(Score is Time)

SPARK

STRENGTH

E2:15 X 6
Deadlift for load:
10-10-8-8-6-6

Upside down KB strict press
6 X 4 each arm

YOU’RE DEAD TO ME

10 ROUNDS FOR TIME
15 Sit-Ups
100m Run
1 Deadlift (Athlete Choice, AHAP)

(Score is Time)