CROSSFIT

STRENGTH SUPERSET

SUPERSET every 3:00
Thrusters:
6 X 3 increasing

Strict Pull Ups:
6 X 5

FRAN

21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups

POST WOD

FOR RECOVERY
5:00 Foam Roll Legs + Back

(No Measure)

SPARK

STRENGTH

4 SETS
8/8 Slow DB/KB Goblet Bulgarian Split Squats
8/8 SA Tempo Supported DB Row (3011)*

-Rest 1:30-2:00 b/t Sets-

*Keep weight Moderate.

(Score is Weight)

SPIT UP

5 ROUNDS FOR TIME*
15 Box Jump Overs (24/20)
20 Alt. DB Suitcase Lunges (50/35)|(35/20)

*Every 1:30 including 0:00 complete 15 Sit-Ups.

(Score is Time)