CROSSFIT

STRENGTH

Back Squat for load:
3 X 3 reps

UP HILL BATTLE

FOR TIME*
15-12-9-12-15
DB Front Squat (50/35)|(35/20)
C2B Pull-Up**

*After each full set, complete 10 Up-Downs
**Gymnastic Kip Preferred

(Score is Time)

SPARK

STRENGTH

3 SETS
10/10 Single Arm Single Leg DB RDL
12-15 Dumbbell Glute Bridges
25 Bicycle Crunches

-Rest As Needed b/t Sets-

*Keep weight Moderate.

(Score is Weight)

JAM AND JUMP

FOR TIME
5 Deadlifts (140/106)|(106/70)
10 Box Jumps (30/24)|(24/20)
15 DB Deficit Push-Up*
10 Deadlifts
20 Box Jumps
30 Hand Release Push-Ups
15 Deadlifts
30 Box Jumps
45 Push-Ups

*Ring Push-Up Optional.

(Score is Time)