CROSSFIT
STRENGTH
Front Squat for load:
6-6-6-4-4-4 reps
*Start Moderate-Heavy and build to Heavy. The goal should be to start/end heavier than last week.
HOT WING
AMRAP x 10 MINUTES
1 Rope Climb
2 Front Squats (205/145)|(145/100)*
10 Box Jump Overs (24/20)
*Taken from the floor or rack.
(Score is Rounds + Reps)
Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)
Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)
SPARK
STRENGTH
Deadlift for load:
#1: 2 reps
HAMMER HEAD
AMRAP x 12 MINUTES
21 Double Unders
15 Russian KB Swings (53/35)|(35/26)
9 Up-Downs over the DB
3 Deadlifts (140/106)|(106/70)
(Score is Rounds + Reps)