CROSSFIT

RELEASE THE KRAKEN

3 SETS
AMRAP x 7 MINUTES**
14 Box Jump Overs (24/20)
7 Ring Dips
14 Single DB Alt. Overhead Lunges (50/35)|(35/20)*
7 Hand Release Push-Ups

*Switch hand holding DB as needed.

-Rest 1:30 b/t Sets-

**Pick up where you left off in each AMRAP.

(Score is Total Rounds + Reps)

SPARK

EXTENDED WARM UP

4 SETS
4 KB TNG Deadlifts*
-Rest :30-
30 Double Unders

-Rest 2:00 b/t Sets-

*Start Moderate and Build Close to or Up to Workout Weight.

(Score is Weight)

“CHARLOTTE’S WEB”

AMRAP x 13 MINUTES
50 Double Unders
20 Wall Ball Shots (20/14)|(14/10)
3 Deadlifts (140/106)|(106/70)*

*Increase DL Reps by 2 after each full round (3-5-7-and so on…)

(Score is Rounds + Reps)