CROSSFIT
STRENGTH
Deadlift for load:
#1: 3 reps
GET A GRIP
FOR TIME
6-9-12-15
Deadlift (315/225)|(225/155)
15-12-9-6
Bar Muscle-Up
(Score is Time)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Pull-Ups
SPARK
STRENGTH
3 SETS
10 KB RDL*
12 Alt. Back Rack Reverse Lunges
24 Bodyweight Glute Bridge-Ups
*Keep weight Moderate.
-Rest as Needed b/t Sets-
(Score is Weight)
PACK YOUR BAGS
AMRAP x 13 MINUTES
300/250m Row, 12/9c Bike or 300m Run
6 DB Alt. Suitcase Lunges (50/35)|(35/20)*
12 DB Sumo Deadlifts
6 DB Alt. Front Rack Lunges*
*6 total reps for each lunge movement
(Score is Rounds + Reps)