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)