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