CROSSFIT

STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex of:

1 Deadlift
+
3 Hang Power Cleans
+
3 Shoulder to OH

(Score is Weight)

DT

Five rounds of:
•155/105 pound Deadlift, 12 reps
•155/105 pound Hang power clean, 9 reps
•155/105 pound Push jerk, 6 reps

SPARK

STRENGTH

AMRAP x 5 MINUTES
10 DB Deficit Push-Up
15 Single DB Bent Over Row*
20 Alt V-Ups

*:01 Pause at Sternum

-Rest 1:00-

AMRAP x 5 MINUTES
10 DB Deficit Push-Up
15 Single DB Bent Over Row*
20 Alt V-Ups

*:01 Pause at Sternum

(Score is Rounds + Reps)

S ON THE CHEST

FOR TIME
1000/800m Row
30 Ab Mat Sit Up
40 DB Suitcase Lunges (50/35)|(35/20)
50 Chest to Bar Pull-Ups
40 DB Suitcase Lunges
30 Ab Mat Sit Ups
1000/800m Row

(Score is Time)
23:00 TIME CAP