CROSSFIT

STRENGTH

Overhead Squat for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps

WORKOUT

3 ROUNDS FOR TIME
Distance Run*
15 KB Deadlifts (70/53)
30 Russian KB Swings
15 KB Goblet Squats

*Each round begins with a run. R1 = 600m, R2 = 400m, R3 = 200m.

(Score is Time)

SPARK

PUMP

E2:15 X 6
6 DB Deadlifts
6 Goblet Squats

(Score is load)

WORKOUT

AMRAP x 14 MINUTES
10 KB Sumo Deadlift High Pulls
10 Cal Row
10 Goblet Alt Lunges
10 Cal Row

(Score is Rounds + Reps)

FINISHER

3 SETS
20 Russian Twists
15 V-Ups
20 Bird Dogs

-Rest As Needed b/t Sets-

(No Measure)