CROSSFIT

ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Snatch

ROACH KILLER

3 ROUNDS FOR TIME
500/400m Row or 24/18c Bike or 400m Run
6 Power Snatches (135/95)|(95/65)
12 Back Squats

(Score is Time)

SPARK

STRENGTH

E2:00 X 5
10 Slow Double DB Romanian Deadlift
20 Single DB Hollow Flutter Kicks

(Score is Weight)

SMOOTH OPERATOR

AMRAP x 14 MINUTES
4-6-8-10…and so on
TIRE FLIP (AHAP)
Up-Downs
AIR SQUATS

*Complete 8/6 Cal Bike after each full round.

(Score is Rounds + Reps)