CROSSFIT

STRENGTH

EVERY 1:30 x 7 SETS*
1 Deadlift
+
1 Hang Power Clean
+
1 Shoulder To Overhead

*Start Moderate and build to Mod-Heavy.

(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

SKILLS

3 SETS
10/10 Single Arm Banded Lat Pushdowns
:30 Ring FLR
10 Kipping Knee Raises

-Rest 1:00 b/t Sets-

Week 3 of 4

(No Measure)

GOING FOR SECONDS

2 SETS
AMRAP x 7 MINUTES*
2-4-6-8-and so on…
Wall Balls (20/14)|(14/10)
Toes to Bar

-Rest 2:00 b/t Sets-

*Start 2nd AMRAP from the beginning.

(Score is Lowest Rounds + Reps)