CROSSFIT

STRENGTH

Back Squat for load:
#1: 5 reps

WORKOUT

AMRAP x 8 MINUTES
1-2-3 and so on…
Hang Squat Cleans (155/105)
2-4-6 and so on…
Up-Down Over Bar

(Score is Total Reps)

SPARK

PUMP

E2MOM x 5 SETS
8 SQUATS
6 DEADLIFT

(Score is Weight)

WORKOUT

AMRAP x 5 MINUTES
100m RUN
12 DBL DB Farmers Walking Lunges
20 Double Unders

-Rest 1:00-

AMRAP x 4 MINUTES
100m RUN
12 DBL DB Farmers Walking Lunges
20 Double Unders

-Rest 1:00-

AMRAP x 3 MINUTES
12 Quad Heel Taps
12 DB Suitcase Walking Lunges
20 Double Unders

(Score is Rounds + Reps)

FINISHER

EMOM x 5 MINUTES
20 Russian Twists into Max Alt V-Ups

(No Measure)