CROSSFIT

STRENGTH

Deadlift for load:
#1: 1 rep

OPEN 13.2

AMRAP x 10 MINUTES
5 Shoulder to Overhead (115/75)|(75/55)
10 Deadlifts
15 Box Jumps (24/20)

(Score is Rounds + Reps)

KG BB: (52.5/35)|(35/25)

SPARK

GOLDIE LOCKS

3 ROUNDS FOR TIME
100 Single Unders
40 Sit-Ups
30 Alt. DB Hang Snatch (50/35)|(35/20)
20 Alt. DB Slides
10 Box Jumps (30/24)|(24/20)

(Score is Time)

POST WORKOUT

3 SETS
1:00 DB Weighted Wall Sit
-:30 Rest-
:30 Hollow Hold
-:30 Rest-
:30 Handstand Wall Hold*

-Rest 1:00 b/t Sets-

*Option for DBL DB Overhead Hold

(No Measure)