CROSSFIT

STRENGTH

Deadlift for load:
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

KILAMANJARO

FOR TIME*
100 Alt. DB Up-Down Devil’s Clean (50/35)|(35/20)

*Every 2:30 including 0:00, complete 50 Crossbody Mountain Climbers.

(Score is Time)

SPARK

STRENGTH

4 SETS FOR MAX REPS
1:00 – DB Curl into Around the World*
1:00 – Single DB Tempo Strict Press (2121)
1:00 – Single DB Renegade Rows**

*1 Rep = 1 Curl + Around the World L + Around the World R
**1 Rep = Row + Deficit Push-Up then move DB to opposite side

-Rest :30 b/t Sets-

(Score is Weight)

CLOCK WORK

5 SETS
ON A 2:00 RUNNING CLOCK…
10 Burpees Over the Bar
12 Deadlifts (140/106)|(106/70)
Max Double Unders in Time Remaining

-Rest 1:00 b/t Sets-

(Score is Lowest Reps of Double Unders)