CROSSFIT

ANNIE

50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups

-Rest 2:00 b/t Part 1 & Part 2-

ANNIE Workout is to be performed on a 10:00 Running Clock. Athletes who finish before 10:00, rest until the 10:00 mark. All athletes rest another 2:00 b/t ANNIE and KAREN. KAREN workout is to be performed on a 12:00 Running Clock. Athletes who finish before 12:00, rest until the 12:00 mark.

KAREN

For time:
• 150 Wall Ball shots 20/14#

POST WOD

FOR RECOVERY
1:00 KB Calf Smash (R)
1:00 KB Calf Smash (L)
1:00 Groiner w/ Thoracic Twist (R)
1:00 Groiner w/ Thoracic Twist (L)
1:00 Corpse Pose

(No Measure)

SPARK

STRENGTH

E2:30
6 X 4 DB Front rack SQUATs

6 X 12 Alt Farmers hold Lunges

ALL AMERICAN

ON A 14:00 RUNNING CLOCK…
40 KB Goblet Squats (53/35)|(35/26)

Then AMRAP in Remaining Time of:

12 Hand Release Push-Ups
10 Russian KB Swing
8 American KB Swing

(Score is Rounds + Reps)