CROSSFIT

SUPER SET 3 SETS
8/8 Single KB RDL (Athlete Choice, Moderate-Heavy)
15 Slow Banded Good mornings

5 ROUNDS FOR TIME
15 Deadlifts (225/155)|(155/105)
25 Sit-Ups
35 Double Unders*

*Option for “”Unbroken”” Double Unders, (Score is Time)

SPARK

SUPERSET EVERY 1:30
6 X 1 Double Dumbbells
1 Paused Clean Deadlift* +
2 Hang Power Cleans
6X10
Knees To Chest (on the ground)

*Pause for :02 above knee then continue the lift.

8 ROUNDS FOR TIME
100m Run
12 V-Ups
5 Hang Power Cleans (2 DB’s 35/20)

(Score is Time)