CROSSFIT

STRENGTH

Deadlift for load:
#1: 3 reps

NCCOMPETE WOD

FOR TIME
25/20 Cal Row OR 250m Run
25 Burpee to Plate**
25 DBL DB Snatch (50/35)|(35/20)
25 Burpee to Plate
25/20 Cal Row OR 250m Run

(Score is Time)

OPTIONAL COOL DOWN

FOR RECOVERY
2:00 Banded Hamstring Stretch (R)
2:00 Banded Hamstring Stretch (L)
2:00 Foam Roll Hamstring

(No Measure)

SPARK

HOLD ON TIGHT

EMOM x 15 MINUTES
MIN 1 – :50 Up-Downs
MIN 2 – :25/:25 Mixed Grip Hold (Athlete Choice)*
MIN 3 – :50 Crossbody Mountain Climbers

*Mix Grip = Hold DB in Suitcase + Hold KB FR.

(Score is Up-Down Reps)

FINISHER

AMRAP x 8 MINUTES*
4 Single DB Curls (Athlete Choice)
4 Push-Ups
4 Slow Deadbugs

*Increase reps by 4 each full round.

(Score is Rounds + Reps)