CROSSFIT
RESTING BIKE KELLY
4 SETS
35/28 Cal Bike or 47/38c Row or 500m Run
30 Box Jumps (24/20)
30 Wall Ball Shots (20/14)
-2:00 Rest b/t Sets-
(Score is Slowest Set)
SPARK
STRENGTH
2 DB’s
EMOM x 10 MINUTES*
1 Deadlift
+
1 Hang Power Clean
+
1 Shoulder to Overhead
HANG NAIL
AMRAP x 6 MINUTES
6 Hang Power Clean to Overhead (50’s/35’s)|(35’s/20’s)
40 Double Unders
100m Run
-Rest 1:30-
AMRAP x 5 MINUTES
4 Hang Power Clean to Overhead
30 Double Unders
100m Run
-Rest 1:30-
AMRAP x 4 MINUTES
2 Hang Power Clean to Overhead
20 Double Unders
100m Run
(Score is Total Rounds + Reps)