CROSSFIT

STRENGTH

Deadlift for load:
#1: 5 reps

LITTLE SUE WHO

ON A 3:00 RUNNING CLOCK…
400m Run

-Rest w/ Time Remaining-

Then Into…

ON A 5:00 RUNNING CLOCK…
600m Run
15 Deadlifts (225/155)|(155/105)

-Rest w/ Time Remaining-

Then Into…

ON A 7:00 RUNNING CLOCK…*
800m Run
20 Deadlifts
40 Sit-Ups

*For every rep not completed in the final 7:00 add :01 onto your total time. Score is the combined time that it takes you to complete each task.

(Score is Total Time)

SPARK

SKILL

ON A 10:00 RUNNING CLOCK…
Practice Kipping Pull-Ups*

(No Measure)

*Options…
Active Bar Hang
Chin Over Bar Hold
Pausing Beat/Kip Swings
2-For-1 Pull-Ups

FRAN SPARK

21-15-9 reps for time of:
• Thruster 50’s/35’s, 35’s/20’s
• Pull-ups

COOL DOWN

3 SETS
1:00 Empty Barbell Quad Smash
15 Empty Barbell Bicep Curls*

*Option for Reverse Grip

(No Measure)