CROSSFIT
Deadlift FOR LOAD
3×5 / 1×5 / 1×5
JUSTin TIME
EMOM x 15 MINUTES
MIN 1 – 200m Run
MIN 2 – 1:00 DBL KB Front Rack Hold (53/35)|(35/20) or 2 DB (50/35, 35/20)
MIN 3 – 10 Deadlifts (225/155)|155/105)
(Score is Slowest Run)
SPARK
STRENGTH Double DB Thruster
6 X 3 Increasing each set for a heavy 3 reps
YO MOMMA
AMRAP x 10 MINUTES
10-8-6-4-2*
DBL DB Thruster (35/20)
Burpee Box Jump (24/20)
*If round of 2/2 is completed, start back at 10/10.
(Score is Total Reps)
SMASH DOWN
FOR RECOVERY WITH LACROSSE BALL
1:00 Calf Smash (R)
1:00 Calf Smash (L)
5:00 Hip Flexors and Quads