CROSSFIT

Back Squat 6-4-4-2

Back Squat for load:
1 X 6, 1 X 4, 1 X 4, 1 X 2

(score is load for final 2 reps)

PULL MY FINGER

AMRAP x 15 MINUTES
40-30-20
Wall Balls (20/14)|(14/10)
20-15-10
Pull-Ups

*Complete a 100m MedBall Run after each round. Ex: 40 WB, 20 PU, 100m MB Run and so on.
**After the round of 20/10/100 go back to the start of the workout if time remains.

(Score is Rounds + Reps)

SPARK

Strength Single DB

ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex:

1 Paused Above the Knee Hang Power Clean*
+
2 Hang Power Clean

*Pause for :02 Above the Knee

(Score is Weight)

SHAKE AND BAKE

AMRAP x 14 MINUTES
3 Hang Power Clean (each arm)*
9 Burpee Over DB
27 Double Unders

*Weight should be Heavy.

(Score is Rounds + Reps)