CROSSFIT
STRENGTH
Deadlift for load:
#1: 5 reps
NCCOMPETE WORKOUT 2
AMRAP x 10 MINUTES
15-12-9
Deadlift (315/205)|(205/145)
Box Jumps (30/24)
(Score is Reps)
FOR RECOVERY
5:00 Foam Roll Legs
(No Measure)
SPARK
STRENGTH
Shoulder Press for load:
#1: 10 reps
CAMELBACK
3 SETS
12-9-6
Shoulder to Overhead (50’s/35’s)|(35’s/20’s)
Box Jump Overs (24/20)
-Rest 2:00 b/t Sets-
(Score is Each Set for Time)
OPTIONAL FINISHER
EMOM x 6 MINUTES
:30 Plate Good Mornings* + :30 Plate Gun Hold
*Plate can be held in Bear Hug position.
(No Measure)