CROSSFIT

STRENGTH

ON A 20:00 RUNNING CLOCK…
Build to a Heavy 5-Rep TNG Deadlift

HEAVY D

AMRAP x 15 MINUTES
30 Box Jumps (20)
20/15 Cal Bike OR 30/20c Row
10 Deadlifts (315/205)|(225/155)

(Score is Rounds + Reps)

SPARK

STRENGTH

Squat for load:
6 X 5 Increasing

Ab Mat Sit Ups
6 X 16

GAS PEDAL

FOR TIME
800m Run

-Rest 2:00-

75 Wall Balls (20/14)|(14/10)

-Rest 2:00-

30 Goblet Squats (70/53)|(53/35)

(Score is Total Time)