CROSSFIT

STRENGTH

Deadlift for load:
3 X 5 BUILDING
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%

WORKOUT

5 ROUNDS FOR TIME
100m Run
3 TNG Deadlift*
20 Unbroken Wall Balls (20/14)**

*Use same weight of your 1×3 from Strength Session.
**Set must be performed unbroken. If ball drops before 20 reps, must start that set of 20 over from 0.

(Score is Time)

SPARK

PUMP

EMOM x 15 MINUTES
MIN 1 & 2 – AMRAP of…1Deadlift + 2 Hang Power Clean + 3Front Squats
MIN 3 – :45 Double DB Push Press

(Score is Load)

WORKOUT

AMRAP x 7 MINUTES
250m Row
35 Double Unders
7 Dbl DB Hang Squat Cleans

-Rest 1:00-

AMRAP x 7 MINUTES
250m Row
35 Double Unders
7 Dbl DB Hang Squat Cleans

(Score is Round + Reps)

FINISHER

EMOM x 6 MINUTES
MIN 1 – Slow Bicycle Crunches
MIN 2 – :30 L Side Plank / :30 R Side Plank

(No Measure)