CROSSFIT

STRENGTH

THRUSTER 1 X 3

ONE AND DONE

FOR TIME
1000/800m Row or 48/36C Bike or 800m Run
15 Thruster-Jerk (155/105)|(115/75)
750/500m Row or 36/27C Bike or 600m Run
21 Shoulder to OH

(Score is Time)

SPARK

STRENGTH

Sumo Deadlift for load:
7-5-3-7-5-3

Alt Single Leg V-Up
6 X 16

PRISON BREAK

AMRAP x 18 MINUTES
2 KB Sumo Deadlift 140/106, 106/70
4 DB Front Squats (50’S/35’S)|(35’S/20’S)
6 Hand Release Push-Ups

(Score is Rounds + Reps)