CROSSFIT

STRENGTH

Power Snatch for load:
#1: 4 reps

FLAT TIRE

EMOM x 12 MINUTE
MIN 1 – 20/15 Cal Bike
MIN 2 – 1 Power Snatch (Mod-Heavy)*

*Athletes chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Score is the combined total weight of all successful lifts.

SPARK

PUMP

E2MOM x 10 MINUTES
12 Double DB Deadlift
9 DB Hang Power Clean
6 DB Push Jerks

(Score is Weight)

WORKOUT

AMRAP x 5 MINUTES
:30 BIKE
10 Burpee + Side Shuffle*
5 Hang Power Clean + Jerk

-Rest 1:00-

AMRAP x 5 MINUTES
:30 BIKE
10 Burpee + Side Shuffle
5 KB Russian Swing 70/53

-Rest 1:00-

AMRAP x 5 MINUTES
:30 bike
10 Burpee + Side Shuffle
5 KB American Swings

(Score is Rounds + Reps)

FINISHER

3 SETS
20 DB Russian Twists
20 DB Plank Taps

-Rest as needed b/t sets-

(No Measure)