CROSSFIT

ON A 10:00 RUNNING CLOCK…
ROWLING*

*Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter over or under (+ or -) 100m when the monitor stops counting, they must do 1 Burpee and 6 Jumping Jacks. For example, if the athlete hit 103m, they would perform 3 Burpees and 18 Jumping Jacks. 5 Meter penalty cap.

ROW UP YOUR SLEEVES

FOR TIME
1000/800m Row
12 DB Up-Downs (50’s/35’s)|(35/20)
65 Double Unders*
800/600m Row
12 No Push-Up Renegade Row**
55 Double Unders
500/400m Row
12 DB Up-Downs
45 Double Unders
250/200m Row
12 No Push-Up Renegade Row
35 Double Unders

*Option for “Unbroken” DU. If miss, start set over at 0.
**Row R + Row L = 1 Rep.

(Score is Time)

SPARK

STRENGTH

Deadlift for load:
10-8-6-10-8-6*

ALT V-UPS
6 X 16

QUANTUM LEAP

FOR TIME
10 Deadlifts (140/106)|(106/70)
10 Jumping Lunges
15/12 Cal Bike or 23/18C Row
20 Deadlifts
20 Jumping Lunges
25/20 Cal Bike or 37/29C Row
40 Deadlifts
40 Jumping Lunges
50/40 Cal Bike or 70/58 Row

(Score is Time)