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)