CROSSFIT
WORKOUT: ON A 5:00 RUNNING CLOCK…
Bike 40/30c or Row 50/40 or Run 600m
:30 Wall Sit
Max Rope Climbs In Time Remaining
(Score is Reps)
-Rest 2:00-
ON A 5:00 RUNNING CLOCK…
Bike 40/30c or Row 50/40 or Run 600m
:30 Wall Sit
Max Sandbag ground to Overhead 45/35, 35/25 In Time Remaining
(Score is Reps)
-Rest 2:00-
ON A 5:00 RUNNING CLOCK…
Bike 40/30c or Row 50/40 or Run 600m
:30 Wall Sit
Max Burpees In Time Remaining
*Each :30 Wall Sit Must be performed Unbroken
(Score is Reps)
SPARK
SUPERSET EVERY 2:00
Goblet Squat for load + 15 Hollow Rocks each set:
#1: 5 reps
#2: 5 reps
#3: 5 reps
WORKOUT: AMRAP x 12 MINUTES
4-6-8-10 and so on…
Wall Balls (20/14)|(14/10)
Hand Release Push-Ups
Toes to Bar
(Score is Rounds + Reps)