CROSSFIT

STRENGTH

Deadlift for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps

WORKOUT

AMRAP x 15 MINUTES
15 Up-Downs to Target*
10 Toes to Bar
10 Deadlifts (135/95)
5 Hang Squat Cleans

*Ideally target above 6-inch reach.

(Score is Round + Reps)

SPARK

PUMP

E2:30 X 5
10 Deadlift
8 DB Hang Squat Cleans
6 DB Deficit Push-Ups

(Score is Weight)

WORKOUT

EVERY 3:00 x 5 SETS
12/8 Cal Bike
30 Alt DB Hang Power Cleans
Max Russian Twists in Remaining Time

(Score is Weight)