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)