CROSSFIT

STRENGTH

PUSH JERKS FROM RACK
6 X 3 EVERY 1:30

FEET UP

FOR TIME
50 Burpees

Immediately Into…

8 ROUNDS
5 Handstand Push-Ups*
7 Back Squats (115/75)|(75/55)

Immediately Into…

50 Burpees

(Score is Time)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

SPARK

STRENGTH

5 X E2:15
KNEELING STRICT Press for load:
5 X 6/6 reps

5 X 6 DB Goblet Narrow Stance Squats

BROKEN FRAN

3 SETS*
AMRAP x 3 MINUTES
6 Thruster (35’S/20’S)|(20’S/15’S)
9 Pull-Ups

-Rest 1:00 b/t Sets-

*Start from the top at each set.
(Score is Lowest Rounds + Reps)