CROSSFIT

DEATH ROW

EMOM x 20 MINUTES*
MIN 1 — 20/15 Cal Row or 15/12 Cal Bike or 20m Run
MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(Score is Number of Rounds Completed)

STRENGTH

3-5 SETS
Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Total Reps)

SPARK

STRENGTH

6 SETS*
2ea arm SUMO Deadlifts w/ :03 Pause @ Below the Knee
+
1ea arm Hang Power Snatch

*Start Light and build to Moderate weight.

-Rest As Needed b/t Sets-

(Score is Weight)

UNDER THE RADAR

AMRAP x 13 MINUTES
30 Double Unders
16 Alt Hang Power Snatches (75/55)|(65/45)
10/8 Cal Bike or 10/8Cal Row or 100m Sprint

(Score is Rounds + Reps)