CROSSFIT
STRENGTH
Clean & Jerk for load:
#1: 1 rep
CLEAN THE TOILET
AMRAP x 12 MINUTES*
12 Wall Balls (20/14)|(14/10)
36 Double Unders
*Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk).
(Score is Rounds + Reps)
SPARK
LIVE FOR FOUR
EMOM x 20 MINUTES
MIN 1 – 20 Russian KB Swings (70/53)|(53/35)
MIN 2 – 15 Box Jumps (24/20)
MIN 3 – Max Sit-Ups
MIN 4 – Rest
(Score is Total Reps of Sit-Ups)
FINISHER
3 SETS
7 Bottom to Half DB Bicep Curls*
7 Top to Half DB Bicep Curls
7 Full DB Bicep Curls
*Option to use a reverse grip.
(No Measure)