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)