CROSSFIT

OVER AND UNDER

FOR TIME*
50 Box Jump Overs (24/20)
100 Sit-Ups**
25 Box Jump Overs
50 Sit-Ups

*Every 1:30 Beginning @ 0:00, perform 12 Plate Ground to Overhead (45/25)

(Score is Time)

COOL DOWN

FOR RECOVERY
2:00 Down Dog
2:00 Twisted Cross (R)
2:00 Elbow to Instep (R)
2:00 Twisted Cross (L)
2:00 Elbow to Instep (L)
1:00 Knee Hug (R)
1:00 Knee Hug (L)

(No Measure)

SPARK

FLOOR PRESS SUPERSET

EVERY 2:
FLOOR Press for load:
10-8-6-4-4-2

DB TOE REACH
6 X 12

*AFTER 6th SET REST 2:00 BEFORE PART 2

PART 2

Max Reps FLOOR Press (50’s/35’s)

(Score is Reps)

BEAR HUNTING

E2MOM x 16 MINUTES
MIN 1&2 – 400m Run
MIN 3&4 – AMRAP of 50′ Bear Crawl + 6 Hand Release Push-Ups + 10 DB Goblet Lunges (50/35)|(35/20)*

*Complete 25′ bear crawl out and 25′ back. Pick up each AMRAP where you left off.

(Score is Rounds + Reps)