CROSSFIT

STRENGTH

Deadlift for load:
#1: 1 rep

TALK IS CHEAP

4 ROUNDS FOR TIME*
10 Alt. DB “No Push-Up” Renegade Rows (50/35)|(35/20)
16 DB “Sumo” Power Cleans

*Every 2:00 starting at 0:00, perform 5 DB Up-Downs.

(Score is Time)

COOL DOWN

FOR RECOVERY
2:00 Twisted Cross (R)
2:00 Twisted Cross (L)
1:00 Down Dog

(No Measure)

SPARK

STRENGTH

Hollow Hold DB Chest Press for load:

Hollow Hold DB Chest Press for load:
Decrease Reps – Increase Weight
10-8-6-4
4 X :20 L sit on rings or Dumbbells

STRENGTH PART 2

Max L Sit Hold

TOP GUN

EVERY 3:00 x 5 SETS
15/12c Bike or 19/16c Row or 200m Run
15 Box Jump Overs (24/20)

(Score is Each Set for Time)