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)