CROSSFIT
STRENGTH
Deadlift for load:
*Based off of 90% of Heavy 1-Rep
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
CHRISTINE
3 ROUNDS FOR TIME
500/400m Row, 24/18C BIKE
12 Deadlifts (Bodyweight)*
21 Box Jumps (24/20)
*BW DL should be considered relatively light and done unbroken.
(Score is Time)
SPARK
STRENGTH
Front Squat for load:
6 X 6
RUSSIAN TWIST
6 X 8 L+R = 1
BANG BANG
3 ROUNDS FOR TIME
6 Power Cleans (50s/35s)|(35s/20s)
12 Front Squats
18 Box Jumps (24/20)
24 Ab mat Sit-Ups
(Score is Time)