CROSSFIT

STRENGTH

Back Squat for load:
#1: 1 rep

WORKOUT

ON A 12:00 RUNNING CLOCK…
800m Run

Immediately Into AMRAP in Time Remaining of:

15 Med Ball Cleans (20/14)*
20 Walking Lunges
100m Run

*Squat Clean Only

(Score is Rounds + Reps)

SPARK

PUMP

E2:15 X 6 SETS
4/4 KB Turkish Get-Ups

(Score is Weight)

WORKOUT

ON A 4:00 RUNNING CLOCK…
20 Hand Release Push-ups
30 Air Squats
75 Double Unders

-1:00 Rest-

ON A 6:00 RUNNING CLOCK…
40 Hand Release Push-ups
50 Air Squats
100 Double Unders

-1:00 Rest-

ON AN 8:00 RUNNING CLOCK…
60 Hand Release Push-ups
70 Air Sqauts
125 Double Unders

(Score is Each Set for Time)