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)